Fit for LIFE!

13 weeks out! Progress CHECK!

2012-01-30T20:52:00.000-06:00

Right on schedule! I am down 5 pounds from where I started two weeks ago! Cant wait to see what's under all these layers!

Where can you catch Epic Figures in 2012?!?!?

2012-01-26T01:17:00.000-06:00

Un-Finalized Contest Schedule for Epic Figure Competitors!

March 31, 2012

April 7, 2012

April 28, 2012

May 19, 2012

NPC Jr. National's

Chicago, Illinois

June, 2012

A$$ TUESDAY WORKOUT SAMPLE

2012-01-19T09:27:00.001-06:00

We Will:)
http://www.youtube.com/embed/nURWQpxY3Yo</a>" frameborder="0" allowfullscreen>

Welcome to the 2012 Epic Figures Season!

2012-01-15T14:02:00.000-06:00

Welcome to the 2012 Contest Season

15- Weeks out!

I'm BAAAAAAAAAAAAAAAAAACK!!! Well almost! Give me about 15-weeks to REALLY unveil! I am happy to announce the end of a PRODUCTIVE OFFSEASON!

I have PACKED on the pounds and put on some SIZE! YEP! Lets keep it real ya'll! I have been eating and lifting as heavy as I possibly can for the past 6.5 months! I have reached my highest off season weight ever, ON PURPOSE :) I have always been afraid to put on weight during my off season, staying anywhere from 6-10lbs from contest weight. Although it kept me looking "fit and trim" I was unable to make much change in my physique.

My biggest goal this off season has been to widen and thicken my back and grow a couple of " Dwight Howard" boulders on these shoulders!I am happy with the results I have achieved and now its time to spend the next 15- weeks pealing back the layers. This will be my longest prep I have done as they have traditional been 10-12 week preps. We are using the extra time to make sure I'm dialed in and ready to present the best package ever!

I have to say I am truly excited about this season! I will start my season in 15-weeks with a warmer regional contest out of state and will then make an appearance at NPC Jr. USAs in May. I have assembled an awesome team and have a Tamee Marie sponsorship to make sure I look great on stage!

Epic Figures has teamed up with the great Dr. Willes Ko and will be assisting the coaching of a serious group of athletes ready to dominate the stage in 2012!

There are lots of big changes for me in 2012. I am nervous, anxious, excited and READY!

Let's do this!

Stay tuned for bi-weekly updates!!!

HUGS AND KISSES!

Chaya

2011-09-27T00:20:00.000-05:00

Posing Workshop Part II!

Chaya Boone First Place Finisher at 2011 NPC Junior Nationals Class E!

 POSING WORKSHOP PART II

Saturday October 1, 2011

1:00-2:30pm

HIFI Personal Fitness

820 N Orleans

Chicago, Illinois

$30/ SESSION

You must RSVP to attend!

Contact Chaya to RSVP or for more information

Chaya@definition-fit.com

CLICK HERE FOR MORE INFORMATION

An EPIC FIGURE Spotlight! Welcome to Peak WEEK!

2011-09-20T00:02:00.001-05:00

I am proud of all of my clients this season! Every competitor has put in at least 12 grueling weeks of training and dieting. I just wanted to take the opportunity to SPOTLIGHT one of my posing clients.

After 8 short weeks of hour long, weekly, posing sessions, I believe she's a definite ROCKSTAR!

Only four short days to go!

Epic Figures is proud of you and you are for sure an EPIC FIGURE!

Tear up the stage this weekend girlfriend! XOXOXOXOXOX

Stage pictures and results to follow after this weekend :)

Click Here for Information on Posing Instruction!

Brides R' US TOO!

2011-09-08T00:32:00.001-05:00

That's right! Definition Fitness/ Epic Figures has love for the brides too! DF-EF is more than just a training group of figure competitors and body builders! In fact we have had our share of brides this season as well.

First to tie the knot was ROMINA "Romi" Tonucci, a long time client of mine. Romi is an avid runner with complaints of "lack of booty-dom". Romi loves to run, but unfortunately this leads to her "losing girth " in her posterior region. Romina was having a beautiful destination wedding in Aruba and wanted to make sure she looked amazing for her wedding dress and for the beach. Romi was able to achieve that and more! In addition to being and amazingly beautiful bride, she was also able to achieve a personal best for the Soldier Field ten mile run. She ran it in 1h:24m or 8:26min per mile average. Romi comments, " I couldn't have done it without ya!"Her next goal is to run the rock n roll half marathon in august in 8min/mile.
Romi is a hard, focused athlete in the gym and outside of the gym. When she trains, she comes to work!
Congrats Romi! Loves ya XOXOXOXO!

Posing Workshops are BACK!!!!!!!!!

2011-08-23T00:31:00.001-05:00

Chaya Boone First Place Finisher at 2011 NPC Junior Nationals Class E!

POSING WORKSHOPS

RETURNS!

Saturday September 10, 2011

1:00-2:30pm

HIFI Personal Fitness

820 N Orleans

Chicago, Illinois

$30/ SESSION

You must RSVP to attend!

Contact Chaya to RSVP or for more information

Chaya@definition-fit.com

CLICK HERE FOR MORE INFORMATION

Pictures of Friends from 2011 NPC Junior Nationals

2011-07-15T00:20:00.000-05:00

June 18, 2011 The night History was MADE! I was ONE OF THE SIX!

2011-07-15T00:09:00.000-05:00

On this night History was made in the NPC. All 6 figure height class winners were African American Queens. I could never be more proud than to be ONE of the SIX on that special night! I love my sisters!

2011 NPC Junior Nationals

2011-07-14T23:53:00.000-05:00

First Place

Figure Class E!

Oh what a night!

2011-06-25T03:36:00.000-05:00

When History on the NPC National Stage was made!

2011 Junior Nationals Pre-Judge Quick Wrap!

2011-06-24T02:36:00.000-05:00

Friday June 17, 2011-PREJUDGE
6am-Wake up- Hungry-first thought "Food"
6:10am- Bathroom ritual-look at abs. Thank the heavens above that abs have shown up and stayed around!
6:29am- Beg PHOTOGRAPHER to please wake up and take progress photos to send to Coach Ledin so I can eat and to Coach Ko so he can stop biting his nails

6:31am-Check email to see if Coach Ledin has responded with further instruction
6:32am- Check email to see if Coach Ledin has responded with further instruction
6:33am- Check email to see if Coach Ledin has responded with further instruction
6:34am- Check email to see if Coach Ledin has responded with further instruction
6:35am- Wonder if Erik has any idea how long 5 minutes is when your metabolism is 100mph and all you can think about is breakfast?
6:36am-Call hotel for the 15th time this week to confirm that they have indeed put refrigerator in room
6:40am-Check email to see if Coach Ledin has responded with further instruction . AH AH the pearly gates have opened and I can eat! Hallelu-yer!
6:41am-Finished eating.

6:42- bathroom break
8:55am-Coach Ko responds. Clearly he has just woken up. Thanks Will
9:00am- Hair appt- falling asleep in chair. Feeling like the chick from Deuce Bigalow.Hairdresser clearly annoyed with me but doesn't realize that keeping my head from nodding off while she places the extensions in my hair is like asking me to explain Einstein's theory of relativity in Korean. Give her the side-eye. Fall asleep in chair.
9:10-bathroom break
9:18- bathroom break
9:24- bathroom break
9:30-bathroom break....

11:00am-Makeup. Thankful that makeup artist spends 15 minutes on each eyelid. That's like a half hour nap. If only I could keep my head from nodding so much.

11:15am- bathroom break
12:30- Sitting in car contemplating eating cold meat and potatoes. I'm hungry. Sounds delicious. Bust out scale. BAM! Lunch time!
12:31pm- Head to host hotel for Jan Tana Spray Tanning by Tan Couture

1:29pm- Beeline to the bathroom!!
1:30pm- Spray tan time from TanCouture. Haven't known these ladies more than 5 minutes and I'm already naked. Wow. That was quick. Best Tan ever!!!
3:00pm- Competitors meeting aka nap number 3
3:30pm- Check into hotel- Eat more meat and potatoes, put final touches on my pre-judge package. Feeling good and ready.

4:30pm- Go over last minute posing with IFBB Pro Sandi.

5:00pm-Bust out the food scale in the middle of the Hyatt lobby. More meat and potatoes mmmmm!
6:00pm Pump up time- aka excuse to eat some crap and try to remember to pick up some weights and pump up

6:28pm-pre-stage private ritual. I do it every contest since my first in 2007.
6:30pm- Curtain call for Figure E, quarter turn to the right, quarter turn to the right, smile, wave
6:30pm- "127, 127, 127, please judges just say, 127 for CRYING OUT LOUD!"
6:31pm- first call out, #127.

I have to say today was a good day!

7:00pm- bathroom break!

Stay Tuned for Part II!

Reflections: 5 days out from Jr Nationals!

2011-06-13T01:19:00.000-05:00

PHOTO TAKEN 6/9/11-7 DAYS OUT FROM NPC JR NATIONALS

It's 5 days out from NPC Junior Nationals in Chicago, Illinois , it's 1am and I am wide awake like it's the night before Christmas! I'm tired, I have to get up super early, something is telling me to take my butt to bed but I am beaming with excitement.
After a successful season of state shows thus far, I feel more prepared to tackle the National stage. My support network has grown in ways I've never imagined. I have met some truly incredible people and have gotten the opportunity to work with the best. I know that I have given 100% effort and I have already won even though I haven't stepped on the stage. The work is done, the rest is just a "show and tell".
This prep has had its ups and downs as they all do. One day I'm Rocky Marciano, the next day I feel like a washed up Mike Tyson; always ready for a fight, but lacking the motivation to put in the work. Thanks to my strong network of family and friends, it has been hard trying to stay down for any 10-count. I hear them echoing in my ear "Get up girl!" "Fight" " You Trippin, really Chaya?"
I have been blessed, stressed at times, but eternally blessed. My family is wonderful, my friends are wonderful and my relationship is building. It's an exciting time and my life is taking a new shape.
As I enter in to this final competition of the year, I'll remember that the work has already been done. Have fun, rock the stage and SHOW OUT!!!!

LEGGO.

My first feature on MuscularDevelopment.Com!

2011-06-11T16:38:00.001-05:00

Watch the Muscular Development VIDEO Feature on Chaya Boone One week out from Jr Nationals! CLICK HERE!!!

Featured on SIOUXCOUNTRY.COM banner this week!

2011-05-03T23:29:00.000-05:00

My 100th Post! Video Clip from 2011 NPC Midwest and Iowa State

2011-04-28T09:38:00.000-05:00

Progress Tracker!

2011-04-21T00:43:00.000-05:00

2011 NPC MIDWEST OPEN BODYBUILDING FIGURE OVERALL CHAMPION!

2011-04-21T00:05:00.000-05:00

2011 NPC MIDWEST OPEN FIGURE OVERALL CHAMPION!

Chaya Boone

What an incredible start to the 2011 Contest Season! I have to say it really was an incredibly, well- run show and I would do it again in a heart beat! It was awesome to compete next to my homegirl Brittany Ramsey who took First Place in Figure Short!

Go Britt-Britt!


Brittany Ramsey (1st place Figure Short) and Chaya Boone (1st place Figure Tall/ Overall Winner)

It was just an amazing experience from start to finish! I had a host of friends and family to drive all the way to Iowa to support me. It was all very overwhelming and unexpected. I couldn't and I still can't thank everyone enough. I had a fabulous victory dinner at the most perfect restaurant DUCK CITY (shout out to Chef Charles)! I had the most exquisite Paella and luxuriated in one glass of Merlot. The one glass took me about one hour to finish and I was REEEEEEEELLLLLLAAAAAAAAAAAXXXXXED!

DUCK CITY of Davenport, IA


Chef Charles of Duck City

I am just sincerely happy that everything went on without a hitch from start to finish! Everything was hand selected in preparing for this contest. Everything from:

My Suit by Competitive Edge

My nails

My hair (by Tracy and some Poor Malaysians named "Remy" and "Yaki:") and Makeup (by Yana Brittney)

and last but not least


My NOW MISSING TEAM JACKET :(

But that's ok! My NEW jacket is already ordered and on it's way!

Many thanks to my wonderful family who have supported me through thick and thin, mommy, daddy, yan-yan, auntie, monie, meya, nique, nini, danni and more

LAST BUT NOT LEAST, SPECIAL SHOUT OUT TO MY GOON SQUAD aka the only two MARRIED men that I will listen to besides my dad!

Half man/ Half Beefcake

NPC Nationally Ranked Bodybuilder/ Future Pro and Trainer Extraordinaire

Dr. Willes Ko of Ko Wellness and Rehab

And the Smartest man with the driest sense of humor besides my own that I know and (((heart))) until he says something crazy that sends me into overdrive

Erik Ledin of Lean Bodies Consulting!

(can I get a rear lat spread and calf spike?)

Check back for my weekly update on Sunday and you can find me BACK on the stage in

3 weeks and 3 days!

Npc Iowa State and Midwest Overall Champion Interview: Chaya Boone

2011-04-19T06:38:00.000-05:00

Clients Looking Fabulous Even on Vacation!

2011-04-08T02:46:00.002-05:00

Just wanted to take a moment to recognize my Fabulous "Somewhat Forty" EPIC FIGURES clients Shanon and Shea! As I aspire to "be them" when I grow up I am also inspired by their strength and fortitude in the gym. Their "pull up game" is OFFICIAL.
These beautiful ladies went on a fabulous cruise last week, represented EPIC FIGURES and looked amazing (**ahem**nevermind the vodka and tonic in Shea's hand).
Look out for them soon this season!
GO CHICAS!

Shanon at 2010 NPC Natural Midstates in Rockford

Shea at NPC Continental 2010 in Ottawa

2011-03-30T00:38:00.001-05:00

Week 3- Are we there yet?

2011-03-30T00:06:00.000-05:00

Three weeks until the start of contest season! I'm so ready to get this first show underway I dont know what to do!
I think Ive checked all my lists at least twice! Shoes, hotel, travel, jewelry, makeup, hair, tanning, check, check, check, check, check!
Although this prep was relatively enjoyable (contest prep-wise) I feel like Ive been in prep for 52-weeks and its only week 9. Yo. Im ready to get this show on the road!

Lets do this!

"I dont think you're ready for this jelly!" 4-weeks to go!

2011-03-21T00:41:00.003-05:00

Although I appreciate Destiny's Child's Ode to the "JUICY DOUBLE", I'm trying to reduce, reuse and recycle this tail I'm dragging! Its always been a trouble spot of mine when it comes to competing.

It's definitely coming along, and firming up, I'm just going to have to keep it on pushing! It's funny how a pair of size 26 jeans will be a bit baggy on me right now, but a two piece figure suit can amplify it like I'm Buffy the Body! Aye, aye, aye. I guess "It is what it is!"

Perhaps I am being too critical of myself, I have no idea. All I know is that I am going to work like never before for these last four weeks. A dear friend said to me the other day that I had already won before I actually stepped on the stage. I look puzzled and they went on to say that no matter who the judges determine as the winner, I had already won based on the amount of work and effort I'd been putting in.

Makes sense :)

Either way, thank goodness I still have 4 weeks left to do some damage which I plan to do! I plan to incorporate the prowler and the sled into my last few weeks of prep which has worked well for me in the past. Only time will tell!

I cant stop, cant stop now!

What in BAKED BEANS IS THIS????Welcome to week 5!

2011-03-13T16:51:00.004-05:00

Welcome to Week-5 and I'm "straight west coastin'"!
I'm getting nervous which is normal for me. I start getting OCD about everything from my workouts to my hair and makeup. Good news is that I keep my eyes on the prize and my focus forward. No cutting corners at this point.
However, I am human and I have accepted that. I've had a few bobbles here and there, one including a 2am meet- up with a 3- year old can of baked beans in my kitchen cabnet. Cold and straight out the can. It wasn't until I was halfway though devouring the can of cold baked beans that I came to my senses. Who would've ever thought a can of uncooked baked beans would have ever tasted so "yummy and delicious"? Well the can is gone now and all temptations are out of my kitchen. There isn't a bag of popcorn, jar of peanut butter box of jiffy mix or can of soup anywhere in sight. Sadly, this is what I have to do. If I can manage to make something with a few cans of kidney beans and a bottle of flax seed oil, then we are in trouble!
I have my new Tamee Marie suit now which I really, really love! I'm considering saving it until a bigger show, since it's super, glitzy but I haven't decided.
I'm still feeling positive and hopeful and will keep moving forward as I always do. All I know is that without the immense support from my family, friends and clients, there is no way I would be as focused as I am.
This update is for you <3

"My Jeggings are baggy!" 9-weeks out progress post

2011-02-13T21:37:00.002-06:00

Welcome to week 3 with 9 more weeks to go!
Getting dressed these days are becoming "un-fun" as my leggings and skinny jeans are starting to look a bit baggy. Ah well I guess that comes with the territory. I guess I cant have everything!

All jokes aside, this has been the most enjoyable prep I have done BY FAR! The meals are pretty similar to what they were last prep and the workouts are focused, pre- planned and to the point! My energy is high is my focus is "dead-on"! My suits (yes plural) have all been ordered for the 2011 contest season and my competitions have all been chosen. There is nothing standing in my way and the support around me of family, friends and other competitors is "inspiring" to say the least! I am excited for what the season will bring and enjoying every step of the way!

I have truly been blessed with amazing friends, both old and new! I can't believe I am doing this, but here are my 9- week out progress photos. The best is yet to come! Please be kind!

Im about to SHINE!

2011-02-05T00:40:00.000-06:00

Week 10-
Contest prep is more than 12 weeks of workouts and nutrition. Its also about mental toughness and determination, much like life itself. I've been blessed with experiences good and bad that I have helped to build the woman, daughter, sister, niece, friend that you see today.
Physically I can lift any weight I desire. But life is more than just about how tough you are. Its also about learning from your triumphs and challenges.
I couldnt have asked for a better life, better friends, or a better mother, sister and aunt. With all those blessings bestowed upon me I am sure that this is my year to Shine.
I cant say what that means, but so far, so good :)

I love this song by Ms Larriuex as I feel she sings my heart...
Sing girl!

New Contest Added to the 2011 Lineup!

2011-01-30T13:02:00.000-06:00

Check us out! We will be there!

June 4, 2011

Indianapolis Championships

Convention Center Downtown Indianapolis

Indianapolis, IN

Contact: Tim Mobley

(317) 867-4993

In the News!

2011-01-21T02:26:00.003-06:00

What's up FIRST for the season for the ladies of Epic Figures?

Shea, Shanon, Chaya, Shenka and Val

Just a FEW NATIONAL QUALIFIERS that's all!

Check it out below!

March 26, 2011

Indiana Muscle Madness

Century Center

South Bend, IN

April 2, 2011

Southern Indiana Bodybuilding & Figure Championships

Harrison High School Auditorium

Evansville, IN 47708

April 16, 2011

2011 NPC Midwest Open Bodybuilding

Davenport West High School

Davenport, Iowa

May 14, 2011

NPC Illinois State Bodybuilding, Fitness and Figure

Chicago, Illinois

AND MORE TO COME!!!

The W.E.- TEAM!

2011-01-08T22:00:00.003-06:00

(W.E. as in WILL and ERIK)

Contest Prep isn't half bad when you have these HEAVY HITTERS on your team!

Introducing:

DR.WILLES KO!

My Awesome Trainer!

Chiropractor and Nationally RANKED Bodybuilder

2nd Place Middleweight at 2009 Junior Nationals

and

7th Place Middleweight at 2010 IFBB North American Championships

AND

Erik Ledin of Lean Bodies Consulting!

http://leanbodiesconsulting.com/
My know it all Nutritionist :) Yeah he knows everything!

President of Lean Bodies Consulting, Certified Strength and Conditioning Specialist (CSCS), Certified Sports Nutritionist (CISSN), Certified Personal Trainer (NSCA-CPT), and Certified Kinesiologist (CK)

This season is just beginning and the 12- week countdown will begin VERY SOON! I am happy to have had a fun yet productive off-season and I am back and ready to be "ON". I know these guys will take special care of me.
I'm counting on Dr. Ko to help me through a tough workout and train me in new innovative ways. I am confident that with his brains and "brawns" we'll prepare a package like I've never seen before! He doesn't have a half bad rear lat spread either :)

I have complete confidence in Mr. Ledin. Erik led me through my first National show last year. I had my best nutritional prep EVER and I'm ready to have a go at it again. Check him out at http://www.leanbodiesconsulting.com/.

This is going to be an awesome year FELLAS!!!! WHOOHOOOOOOOOO!!!!!!!!!!!!!!!!!

Smile its an "EPIC" photoshoot!

2010-12-21T21:55:00.001-06:00

Epic Figures Competition Team Photo 2009-2010

Our first team photo shoot took place Sunday November 21, 2010! Everyone was excited as we had a photographer, videographer and makeup artist on hand to make sure the team looked their very best! Team members Valerie, Shanon, Chaya, Shea and Shenka came "game ready"! After a season of hard dieting, grueling workouts and intense stage pressures, the team was ready to relax and have a little fun!
Enjoy the photos!

Valerie

Shanon

Shenka

Chaya

Shea

Saturday Team Posing Practice

Saturday Team Workout

IT'S A WRAP LADIES! HAPPY NEW YEAR!

Chaya Boone and Epic Figures Profiled!

2010-12-02T21:24:00.000-06:00

EF News!

2010-11-22T21:55:00.000-06:00

Extra! Extra! Read all about it!

ARNOLD SPORTS FESTIVAL IS THE NEXT STOP ON THE 

EPIC FIGURES 

ROAD MAP!

March 3-6, 2011

Columbus, Ohio!

Epic Figures is excited to announce plans to compete at the he fifth-annual Arnold Amateur IFBB International Bodybuilding, Fitness, Figure and Bikini Championships in Columbus, Ohio! This is major news as we have never ever set foot at the Arnold Classic! This will be an incredible opportunity to be amongst the greatest of the great in the industry and really see what this sport can really bring! Application still need to be sent out and the final determination of whether EF will see the lights of the Arnold will be made at that time!

Major news broke today that for the first time, IFBB pro cards will be awarded to competitors who win overall titles at the 2011 Arnold Amateur in men's bodybuilding, women's bodybuilding, fitness, figure and bikini. Arnold Amateur winners will also be invited to compete in the 2012 Arnold Classic, Ms. International, Figure International, Fitness International or Bikini International.

This is exciting times for all competitors! WHOOHOO!

Smile! It's a Photo Shoot! (And a video too!)

2010-11-20T17:06:00.001-06:00

Tomorrow myself and a few members of Epic Figures will participate in our first team photo shoot! Fun times are sure to be had by all! Look out for shots from the photo shoot in the next few days!
YAY!!!

EPIC FIGURES 2010- A YEAR END REVEIW!

2010-11-18T02:47:00.003-06:00

Whew what a year!

Time for a quick recap, review and game plan for 2011!

April 10, 2010- ABA Natural Illinois Bodybuilding, Fitness and Figure Championships

Bolingbrook, IL

Shanon Competes in Figure Open Category- Great Showing!

June 18-19, 2010- NPC Junior National Bodybuilding Championships,
Chicago, Illinois
Chaya Competes in Figure Class E- 9th Place!

Second Call Out

September 18, 2010- Tiger Pulliam Bodybuilding Championships

Chicago, Illinois
Shenka Competes in her First Contest- Figure Open Class- 2nd Place!

Shenka Purple Tamee Marie Suit

October 9, 2010- NPC Continental USA

Ottawa, Illinois
Shea Competes in her First NPC Contest- Figure Masters- 3rd Place!
Shenka Competes in her First NPC Contest- Figure Tall- 1st Place!
Masters- 4th Place!

Shea

Shenka (Purple Suit) and Shea (Red Suit second from right) in Master's Figure Line Up

Shea in Master's Figure

Shea 3rd Place Master's Figure

Shenka (Purple Suit) Master's Figure

Shenka (Center) Figure Tall Winner and Nationally Qualified!

Shea and Shenka Posing Pretty with their Trophies!

November 6, 2010- NPC Midwest Ironman Bodybuilding, Figure and Bikini Championship

Chicago, Illinois

Valerie Competes in her First NPC Competition- Amazing JOB!!

November 13, 2010- NPC Natural Mid- states Muscle Classic XXIII Bodybuilding, Figure and Bikini Championships

Chicago, Illinois

Shanon Competes in her First NPC Competition- Master's Figure- Best Package Yet!!

Valerie Competes in Figure Class D and Master's Figure- Incredible Stage Presence!

Go Shanon!

Shea, Shanon and Chaya

Shanon in Figure Class B Line Up

Valerie in Master's Figure Line up


Showing our Pearly Whites!

A Review!

What an Exciting Year! The ladies have grown and done such a tremendous job! I am excited at what awaits in 2011! All of us have grown exponentially. We are disciplined, more experienced and stage savvy! We have all had at least some stage time and now we are HUNGRY for more. We are working on a schedule now, but with the same amount discipline they brought in 2010, 2011 promises to be an even better year!

What's Next?

This weekend we will be participating in our first video and photo shoot which promises to yield some beautiful photos!

2011?

Next year we will be headed to even more National shows and other regional contests Nationwide! The website will debut and much, much more!

Thanks for following us!

Congratulations on JOB WELL DONE!

2010-11-18T01:10:00.000-06:00

This past weekend Figure Competitors Shanon and Valerie took on the

NPC 2010 Natural Mid-States Muscle Classic XXIII in Rockford.

This was Shanon's first NPC show and Valerie's second.

They both looked AMAZING and brought a spectacular package! I couldn't be more proud as I watch these two magnificent, beautiful women conquer such an amazing competition! Both of them have incredibly bright future!

NEXT STOP FOR THE LADIES....

2010-11-12T16:16:00.001-06:00

2010 NATURAL MID - STATES MUSCLE CLASSIC XXIII

BODYBUILDING, FIGURE & BIKINI CHAMPIONSHIPS!

Saturday, November 13, 2010

http://kevinnoble.com/

GOOD LUCK VAL AND SHANON!
LET'S ROCK AND ROLL.

Next Stop NPC Midwest Ironman!

2010-11-05T14:53:00.001-05:00

Congratulations to Valerie L.! Sending out positive vibrations her way as this Epic Figures Competitor hit the NPC stage for the first time on Saturday at the Midwest Ironman in Chicago! This should be a great turn out for competitors. She's worked hard to get here no there is no turning back! You can do it girl! Epic Figures has your back and we'll be cheering you on from the audience.We are so proud!
Hip Hip Hooray!

POSE DOWN in time for the FINAL COUNTDOWN!

2010-10-25T23:29:00.003-05:00

GROUP POSING INSTRUCTION

NOW AT A NEW LOCATION!

HiFi Fitness

820 N Orleans

Chicago, Illinois 60610

View Larger Map

Saturday October 30, 2010

3:00pm- 4:00pm

You MUST RSVP

Class Fee: $30

For beginners and seasoned competitors!

STRAP ON YOUR CLEAR HEELS AND JOIN US!

You don't have to be in contest shape to participate!

CLICK HERE TO RSVP AND FOR MORE INFORMATION

Chaya's 2011 Competition Season Schedule is UNDERWAY!

2010-10-21T14:13:00.000-05:00

....And I'm biting my nails!!! Dear sweet baby Jesus...
It's that time of year again! I can't believe 2011 is only 2 months away! Really? Really? It was nice taking a breather from the competition stage. It was only 4 months ago that I stepped on my first NPC National stage with "shaky legs". I was so nervous yet so excited! No matter how great I felt I couldn't get my legs to stop shaking during prejudge. GRRRRRRRRRRRRRRRR! I felt like Ricky Bobby in Taladega Nights "I can't feel my legs!"
After all was said and done, I placed 9th at Jr. Nationals and I couldn't be happier. Judges said I needed a lil more size in my upper body, which has been my most CHALLENGED area. I've spent the last few months talking to my shoulders and coercing my back to please cooperate and grow. I told them that although I love them very much and I am happy to have them apart of my life, but it's time for them to grow up a bit. I think they listened:)
With all that is said and done, I'm planning a BIG 2011. Gonna start with a competition Ive never done before and keep going for the next 4 months. Its gonna be a challenge but I up for it. I've built an awesome support system and I feel more ready than ever. Stay tuned for the schedule, cause its coming soon!

Video Collage of TEAM EPIC FIGURES at NPC CONTINENTAL

2010-10-14T00:16:00.000-05:00

Check out Shea! 3rd Place Figure Masters Winner at NPC Continental 2010

2010-10-13T23:42:00.000-05:00

Check out Shenka Winning First Place at the NPC Continental!

2010-10-13T22:34:00.000-05:00

Congrats to Team Epic at the NPC Continental!

2010-10-11T10:57:00.000-05:00

It's Trophy Time!

Congratulations to clients Shea and Shenka on their strong placings at the their first NPC competition over the weekend at the NPC Continental. After weeks of training and dieting Shea placed 3rd in Masters and Shenka placed 1st in Figure Tall and 4th in Masters. Shenka has qualified to compete on the National level at her first show!
I am so proud of their efforts and dedication and they were both awarded strongly! Way to go ladies!

Masters Line up

Shenka, Chaya and Shea

Team Photo!!!

The Final Countdown!

2010-10-07T13:15:00.001-05:00

The time is drawing near for two of our lady team members to hit the stage! Only a few days to go and both of them are looking better and better with each passing day! If you know how "we roll", you'd know that we love to "do it" in the gym, in the bathroom, in the dressing room, at church and especially in the kitchen!
By "it" we are referring to "practice our posing"! Here is one team member getting some last minute posing in! GO girl!

Get your "Rear in Gear" Posing Classes are Here!

2010-09-23T12:31:00.000-05:00

Time to get your

REAR in GEAR!

EPIC FIGURES POSING CLASS!

Join me and other a host of other competitors

for a fun afternoon of

GROUP POSING INSTRUCTION

Saturday September 25, 2010

2:00pm-3:30pm

1450 S Michigan Ave

Chicago, Illinois 60605

You MUST RSVP

$30/ Class

$100/ 4 Classes

Contests are just around the corner and

there is no time better than the present to perfect your

Quarter Turns, T-walk and "over all" Presentation!

For beginners and seasoned competitors!

STRAP ON YOUR CLEAR HEELS AND JOIN US!

You don't have to be in contest shape to participate!

CLICK HERE TO RSVP AND FOR MORE INFORMATION

Congrats to Shenka!

2010-09-20T08:17:00.003-05:00

"Congratulations "and "Job Well Done" goes out to Shenka on her 2nd Place finish at her first figure show! Keep up the great work and you have a bright future ahead in FIGURE!

Go Shenka! GO!

2010-09-18T16:13:00.004-05:00

You look awesome and I am incredibly proud of your presentation at your first competition! Results soon to follow!

45- Years Young Epic Figures Client 4-Days Away from her First Figure Contest!

2010-09-15T00:36:00.002-05:00

Here's a sneak peek of one of two of her last workouts with me until her FIGURE debut on Saturday! I'm sure there will be many more in store for this grandmother of two! Sheer determination and hard work has gotten her this far! There is no telling what else she can do!

"Go Tanning"? Who me??

2010-09-14T13:42:00.003-05:00

Tanning! Whether you love it or hate it, you have to do some form of tanning before stepping on the competition stage. For me, tanning is my favorite part of contest prep! LOOOOOOOOOOOOOOOVES IT!

I use my mid-day as a break from work to get a 15-20 minute nap in the nearest tanning bed. I know the information out there strongly states that tanning bed are not safe. Therefore, I am not advocating them but I do appreciate that we have the freedom of choice. I believe it is a personal decision that you must come to on your own.

I've gotten some strange looks walking into a tanning salon. Kind of like " You do know this is a tanning salon, right?"
I'm always pleasantly greeted with a "Hi! How are you? How may I help you?"
I always reply, "Fine thank you! I'm here to tan and YES. I've tanned before!"

I come ready with my little eye wear, lotion and my earphones. Show me to my "well lit coffin! I can take it from there!"

All important eyewwear!

Earphones- couldnt leave home without them!

Brozing lotion!

Why is it important to be tanned for your competition?

There are a variety of reasons, but, the most important is the lighting used on the stage. The lights used for stage illumination are very different from the light we use in our normal, every day lives. Your skin will look severely washed out under the lights if you’re not protected with a tan. It’s much easier for the judges to evaluate your body condition and muscle development when you’re being compared to the other competitors on stage.

So how do you achieve the dark, rich color?

Everyone achieves it a bit differently, but I cannot stress enough that EVERYONE must tan. EVERYONE. If you think you're not dark enough, put one more coat on! Get another set of experience eyes to evaluate your tan to make sure it's ready for the stage lights.

Even though I am naturally brown skin I still tan. I tan using a combination of beds and automatic spray tanning starting 3 weeks before competition. I "tan" in some form every 2-3 days. I exfoliate my skin everyday leading up to the last two days before my competition. Two days before the competition I either do a custom spray tan with a woman I like to call her my "secret weapon". She's AMAZING!!! Before happening upon my 'secret weapon' I used Jan Tana. I repeat this one day before the comeptition.

It has taken me some time to come up with the right combination to achieve the perfect tan, but after a few tries I believe I've gotten a system that works well for me!

Happy "Tanning"!

LAST CHANCE SPECIAL POSING CLASS Friday September 17, 2010 at 6pm!

2010-09-13T20:26:00.001-05:00

PAUSE, FLASH!

COME PREPARED IN YOUR TWO PIECE OR NOT! (Tank and shorts are fine too!)

For all of those competing this weekend (and those who are not) we are holding a special posing class on

Friday September 17, 2010 at 6pm

EPIC FIGURES POSING CLASS!

Join me and other a host of other competitors

for an evening of

POSING AND PRESENTATION

Bring your 5 inch heels, tank tops and shorts.

SPECIAL NOTE:

If you are competing this weekend,

use this as an opportunity to get a last minute critique on your presentation!

You MUST RSVP

$30/ Class

$100/ 4 Classes

Contests are just around the corner and there is no time better than the present to perfect your

Quarter Turns, T-walk and "over all" Presentation!

For beginners and seasoned competitors!

STRAP ON YOUR CLEAR HEELS AND JOIN US!

You don't have to be in contest shape to participate!

CLICK HERE TO RSVP AND FOR MORE INFORMATION

Important Message to all Competitors!

2010-09-12T00:14:00.002-05:00

Welcome to competition season!

It's an exciting time for everyone as we prepare our last meals, practice walking in our 5 inch shoes and do those last few bouts of cardio. Although some may be feeling a bit anxious or nervous it is still important to remain calm in to ensure that those last few steps towards your preparation are not overlooked!

Don't Forget:

To eat all of your meals: Peak week is the most difficult week for most competitors, but often times, the biggest changes in your body happens this week as well. So it is most important that you are following your meal plan to the LETTER.
To pack your competition day bag: Make a list and check it twice! The last thing you want to do is forget your suit on the day of competition. Start making a list of items to bring and pack your bag days or weeks before your competition
To follow your weight training and cardio plan: Think of this as your "last chance workout". If your body isn't where it should be according to your 12 or 16 week prep schedule this last week won't make much of a difference. However, if you are on schedule., stick with the process no matter how hard it is. Only a few more days to go!
To hone in on your stage presence: You should be feeling most confident after weeks and weeks of posing practice. Use this last week just to "fine tune"! CLICK HERE FOR LAST MINUTE POSING ASSISTANCE
To stay relaxed and have fun: Your hard work has paid off! Stay confident and enjoy yourself! The fun part is finally here!

Introducing the LOGO for the Figure Team!

2010-09-10T19:42:00.001-05:00

If you guessed it, yep, that's me!

Great Progress Shenka! 45 year old grandmother of two! WOW!

2010-09-07T15:13:00.000-05:00

I just wanted to take a moment to acknowledge my client Shenka! She is a 45 year old mother of two and a grandmother of two as well! Here she is practicing her quarter turns as she prepares for her first Figure show! She has about 3 weeks to go and is doing a magnificent job! Go Shenka!!!!!!

Check out a segment I was featured in on ABC 7 this morning!

2010-09-01T13:02:00.004-05:00

Epic Figures Posing Class!

2010-08-30T12:47:00.002-05:00

***TIME CHANGE!!!***

WE WILL BEGIN AT 1pm!

Time to get your REAR in GEAR!

EPIC FIGURES POSING CLASS!

Join me and other a host of other competitors

for a fun afternoon of
GROUP POSING INSTRUCTION

Monday September 6, 2010
1:00pm-2:30pm
1450 S Michigan Ave
Chicago, Illinois
60605

You MUST RSVP
$30/ Class
$100/ 4 Classes
Contests are just around the corner and there is no time better than the present to perfect your
Quarter Turns, T-walk and "over all" Presentation!

For beginners and seasoned competitors!

STRAP ON YOUR CLEAR HEELS AND JOIN US!
You don't have to be in contest shape to participate!

CLICK HERE TO RSVP AND FOR MORE INFORMATION

Group Posing Workshop THIS WEEKEND in Chicago!

2010-08-18T08:35:00.003-05:00

Join me and other a host of other competitors

for a fun afternoon of

GROUP POSING INSTRUCTION

Saturday at 2pm!

Contests are just around the corner and there is no time better than the present to perfect your

Quarter Turns, T-walk and "over all" Presentation!

For beginners and seasoned competitors!

STRAP ON YOUR CLEAR HEELS AND JOIN US!

You don't have to be in contest shape to participate!

CLICK HERE TO REGISTER AND FOR MORE INFO!

Check me out on ABC News Channel 7 Chicago TOMORROW Tuesday August 17, 2010 11am CST!

2010-08-16T07:59:00.000-05:00

I'll be making a guest appearance with Sean Armstead of Phenomenal Fitness! The segment will air on ABC 7 News at 11 a.m. on Tuesday, August 1! We will be showing the viewers some effective ways to reduce back pain. Check out my cameo!

Ill provide the link and the video clip tomorrow :)

Toodles!

Where in the world are Definition Fitness Clients??

2010-08-09T18:56:00.001-05:00

Competing!!!

Tiger Pulliam Bodybuilding Championship

September 18, 2010

IIT Herman Hall Conference Center

3241 S Federal Street

Chicago, Illinois

NPC Continental

October 9th, 2010

Ottawa Township High School Auditorium

211 E Main Street

Ottawa, Illinois

NPC Midwest Ironman Bodybuilding, Fitness and Figure Championship
November 6th, 2010
Copernicus Foundation (The Gateway Theatre)

5216 W. Lawrence Avenue

Chicago, IL

This is the way we FLIP!

2010-08-07T00:36:00.000-05:00

Not only are we about gaining muscle and looking good, but also being functionally strong! Watch as client Erin is victorious over this fun tire sequence!
Yes she really is "THAT STRONG!"

Ready to become a "BEAST" on the Kettlebells?

2010-08-06T00:14:00.000-05:00

Kettlebells have become all the rage now! Everyone gym is offering the opportunity to learn how to swing the kettlebell! Chances are you have heard of kettlebells but you may not know why they have become so popular.
The reason for the boost in kettlebell training it that it gets back to basic training that requires functional, whole body fitness. Kettlebells require an athlete to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the "gut", building both strength and stability at the same time. Kettlebell workouts engage multiple muscle groups at once. In this way, they are a great option for getting a whole body workout in a short time.

If you want to maximize a kettlebell workout, get personal instruction from an experienced trainer or coach who has experience teaching kettlebell exercises.

Contact me today and I can get you started in a low cost semi- private session!

Watch the Dynamic Duo swing, snatch, press and row two Kettlebells at once during today's session! Make no mistake, these chicks go hard!

"Look at me! Im sliddin'!!!"

2010-08-03T01:55:00.000-05:00

Having some slip and sliding fun!

I know what most of you are thinking?!?! WTF?!?!?! I'm sure I look like I could star in an infomercial!

Well you saw it here first! The Slide board is the -ish! Do you really want to shape, tone and lift your glutes, abs, hams and quads while getting an awesome aerobic workout? Holler at the Slide Board!

I use it in my circuit training for myself and my clients!

The Slide Board is intended to improve the strength, endurance, and stability of the hip and hip stabilizers. This type of cross-training is a great way to get your cardiovascular training done all while reducing the risk of hip injuries. I use it as a supplement rather than a stand along in my training and I love it! WEEEEEEEEEEEEEEEEEEEEEEEEE!

Extra! Extra! Read All About It!

2010-07-29T01:26:00.001-05:00

It's a WHIRLWIND at Definition Fitness!!!
Check out the new additions to the blog! Check out my reviews!
Team DEFinition has arrived! The competitors are well into their season and contest dates are fast approaching! The competitors are training hard, working hard and dieting hard! There are no complaints in the gym just winners with the " Eye of the Tiger"!
It's nice to be able to fully immerse myself and do what I truly love and not have to prepare for a contest myself. I am able to give them 100% and I am pleased to look at my return! I've never had a group so determined, humble, willful, powerful and beautiful! I am so blessed and honored!
YOU GO GIRLS!!!!!

New LBC National-Level Figure Competitor Testimonial | Blog | Lean Bodies Consulting

2010-07-15T18:21:00.000-05:00

New LBC National-Level Figure Competitor Testimonial Blog Lean Bodies Consulting

Better late than never!

2010-07-12T09:24:00.000-05:00

Here are some shot from behind the scenes as a practiced posing ONE MORE TIME before going out on stage!

What a difference 7 months makes!

2010-06-27T11:14:00.000-05:00

The first photo is from the NPC Midwest Ironman of November 2009 and the second is from this month's NPC Jr. Nationals! Next stop, NPC Nationals in Atlanta! Lets see what kind of damage I can do there!

Something is missing....

2010-06-18T01:37:00.001-05:00

In the wee hours of the morning, I have just finished the last touches on my packing. I have everything I need and I even created a checklist so I would be 100% that nothing was left behind before heading off to the competition tomorrow.
I have everything except a bag to put it in. Ugh! That's right I have everything laid out but I just cant decide what bag to put it in!
This happens to me every night before a big event. The last time this happened was five years ago when I decided the take the MCAT. The eve before the MCAT I couldn't stop thinking about something I had read earlier in the day. I was so fixated on that "something else" that I could not focus on the big day ahead. I stayed up all night thinking about it and woke up exhausted.

What is that that? Why is that? Self sabotage maybe? Am I doubting myself and looking for a reason not to follow through? After ALL of my work, scheduled workouts, daily meal planing, Sunday sprints on the track, the turning down of countless social invites, I am now unable to decide on what suitcase to use!
INCREDIBLE!

Things are different this competition. I was a lot more focused that I ever was before. I took risks in places I never did before. I sought out nutritional talents to guide me through and practiced posing hours upon hours for months on end.

This is also the first competition that my parents will not be attending. I never thought about what it meant for them to be there until I realized that they wouldn't be. Its not anyone's fault per se, but I understand their busy traveling schedules and they understand my busy work/ training schedule. They are doing a lot of wonderful workshops and training seminars over the next month and rest and recovery is crucial after all that traveling! I put no pressure on them or anyone else to attend as I wanted it to be an effortless event for anyone.

Truth of the matter, is that I know when I walk out on the stage my mother's eyes will not be peering upon me and me makes me a little sad I guess...daddy too.

With that being said, I know they will be with me. I will be wearing my Health Care Reform/ Obama T-shirt in honor of my dad (when I'm not on stage ofcourse) and somehow I'm going to pull off the "Crab Most Muscular" on stage for my mother (her favorite body building pose).

But in Case I Cannot, This is for you MOMMY!

One Day Away!!!

2010-06-17T11:56:00.001-05:00

"Cant wait" Brownies! One day away!

2010-06-17T00:32:00.000-05:00

It's midnight Thursday doing what I do best. Piddling around. I think I got that from my Aunt! Actually I call myself getting ready for Jr. Nats by doing laundry, preparing my meals and packing my competition bag tonight.
It feels oh so "surreal". The message boards are ALIVE with other figure girls chatting in excitement about competing this weekend. I know I will be surrounded by over 270 of the best competitors in the NATION.
Its time to bring it on!

My motivation is doing my best and making my family proud.

And I have this to look forward to! Ive affectionately named it the "Can't Wait Brownie"!

Mmmm update pics to come soon.....

Bring it!!!

3 days out update!

2010-06-15T15:50:00.000-05:00

So if you ask me to give you my first answer on how do I feel 3 days, 0 hours and 17 minutes out from Jr Nationals I would say

GREAT!!!

So my rear has become the "cat's meow"... :)

2010-06-10T00:45:00.000-05:00

11-Week Booty Transformation | Blog | Lean Bodies Consulting

Two weeks out Quarter Turns

2010-06-08T22:27:00.001-05:00

In the words of Vanessa Williams "IIIIIIIIIIIIIIIIIIIIIII. I got work ta dooooo! I gotta job babe! Whoaaaaa!"
Two weeks to put in work!

Sick Moves! The Kettlebell Windmill!

2010-06-08T16:12:00.001-05:00

This exercise is by far one of my favorites! I encourage you to try it!

The kettlebell windmill is a tremendous core exercise for the shoulder girdle, rotator cuff, trunk rotators, side flexors, buttocks, and hamstrings. This exercise will develop strength, increase flexibility, and develop body awareness in the hips, spine, torso, and shoulders.

To perform the Kettlebell Windmill:

1) Clean and press a kettlebell overhead with one arm.

2) Keeping the kettlebell that is overhead locked out at all times, push your butt out in the direction of the locked out kettlebell.

3) Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
4) Slowly lower your torso until your non-working hand touches the floor or front foot. Pause for a second and reverse the motion back to the starting position. Remember to squeeze your buttocks when rising up.

Two weeks out!!! Countdown begins!

2010-06-07T15:19:00.001-05:00

I have a little less than two weeks to go. Im feeling pretty good. Im doing cardio everyday but nothing that I cant handle. The only thing I dont like is that cardio is on an empty stomach! Im so hungry in the morning! I do my cardio as early as I can so I can eat what happens to be my favorite meal of the day!
I still have some leaning out to do in my legs (quads and hams). I'm trusting the process and my nutrition coach to guide me the way!
This has been the best prep ever!!

My next Competition!

2010-06-06T00:10:00.000-05:00

Click here for more information!

Click here for more INFO!

My favorite time of day!

2010-06-05T13:00:00.000-05:00

Breakfast!
It is by far my most relaxing moment of the day, especially on the weekend! It's my reward, following interval hills or sprints in the morning or just a relaxing moment to enjoy some delicious carbs! Ahhh... life's simple pleasures!

2.5 weeks out and I'm on Autopilot!!!

2010-06-03T01:20:00.000-05:00

I am officially 2.5 weeks out from NPC Jr. Nationals! Im feeling pretty good!
I received my updated nutrition plan on Tuesday. The good part, is that he believes in carbs so Im having items such as sweet potatoes and brown rice regularly. The bad part is that he took out my greek yogurt! That was my only YUMMY GOODNESS!!!
As far as my workouts, Im still weight training 4days/ week but I have added sprints and intervals to my 5x/ week cardio program. Its pretty intense, but Im confident it will get me to where I want to go!

5- Weeks out! Walk out with Poses!

2010-05-10T02:14:00.000-05:00

5- Weeks out! Quarter Turns

2010-05-10T02:07:00.003-05:00

Here is my latest video of me practicing quarter turns 5 weeks out from Jr. Nats! Take a peek!

7- Weeks out Posing Video!

2010-04-25T20:25:00.002-05:00

I can't believe how close the day is approaching! Here is an impromptu video of me practicing my quarter turns!

Chaya's Progress Pictures!

2010-04-18T23:12:00.002-05:00

8- weeks 'till SHOWTIME!

Practice Makes Perfect- Posing Client CHRISTINE WILSON

2010-04-12T16:52:00.001-05:00

Practicing your mandatory poses for FIGURE is vital when preparing for a Figure Contest!
Check out Christine as she practices her poses and prepares for her first figure contest!

Congrats to My Client!

2010-04-11T18:15:00.000-05:00

(far right)

Job well done at the ABA Natural Figure show 4/10/2010!

Awesome Job! Keep it up!

You have 6 weeks left until your next show!

Posing Diaries! CLIENT FEATURE! Stay tuned!

2010-04-11T15:46:00.000-05:00

As contest season is in full effect posing classes are being held currently to learn the ins and out of SHOWING OFF that hard earned muscle!

In my blog I will be featuring my clients in photos and video as they learn, practice and progress towards perfecting the purposeful display of muscle!

Those who know me well KNOW that there is always time to perfect your posing! In the grocery store, in the gym, in the dressing room, at a stop light!

Pause. POSE!

There is a very intricate art that is posing for FIGURE competition. Is a perfect blend of dance, grace, elegance, poise and STAMINA all with a lovely smile :).

If you are interested in learning to perfect your craft,

contact me HERE

to master the art of posing!

Guaranteed to make you puke and look great!

2010-03-31T16:48:00.000-05:00

This isn't me but I think it speaks volumes on how I like to train!

Train Like an Olympic Sprinter (Or just look like one)!

2010-03-31T13:24:00.001-05:00

Have you ever marveled at the strong, explosive legs and powerful stride of Jackie Joyner Kersey? Have you yearned for the sleek, defined yet muscular arms of Carl Lewis? These are World Class Olympic Sprinters, however, just because you are not doesn’t mean you cannot train like one!

The first key component in building muscle like a sprinter is to be sure that you are using the proper cardio and conditioning methods. Long duration cardio or aerobic training can actually burn muscle. In the contrary, high intensity methods like sprinting can have a double pronged effect of burning fat and inducing an anabolic state helping you to build muscle!

In training, sprints should be varied between regular flat ground sprints, hill sprints, sled sprints and prowler sprints. If you are training for speed, you will need a lower volume of training and would need to take longer rest breaks between each sprint. Theses should not be performed more than twice per week. If you are training for aesthetic purposes, you can sprint at different intensities for a duration of 15-30 minutes, with 30-90 second rest intervals, 3-4 days per week.

For Sprint Training Contact Me HERE!

Mandatory Poses-

2010-03-25T22:25:00.000-05:00

Chaya Practicing Mandatory Poses

Figure T Walks by Chaya!

2010-03-25T13:15:00.000-05:00

The Making of a Champion

2010-03-23T16:57:00.000-05:00

..Won't you follow my progress!
March 22. 2010- JEEEEEEEEZ!

After June 18, 2010???

The Stageth Hath Calleth me back the mothership. Contest season starts Saturday.
Stay tuned to more madness!

Breaking News! There is no more tomorrow!

2010-03-15T12:12:00.000-05:00

"Attention everyone! Breaking News! There is no more tomorrow!

Cancel all plans for tomorrow because, well, there isn't one!"

What if you tuned into Channel 5 this morning and heard this? What you do? What would you think? Everything that you had carefully planned to start tomorrow, every appointment you scheduled for the rest of the week, CANCELLED! Only what you had done up to this point counts. Nothing that you planned to start next month after you got your "refund check", CANCELLED. Every person that you planned to spend time with next month, cancelled too! Why? Because there is no more next month!

Ofcourse this is all ficticious, but if you knew for a fact when your last day on this earth would be, wouldn't you have planned your life a little better? Are we not taking for granted the precious time that we have on this earth by putting important things off until tomorrow?

Why do we do that? Why do I do that?

Never put off till tomorrow what you can do today.

- Thomas Jefferson

Now, I have some GOOD NEWS! You can start Today! Thats right! Eat better, TODAY! Go for a walk, TODAY! Stop wasting that gym membership, TODAY! Stop being Fat, THIS AFTERNOON! Call your friends, TODAY! Call your parents, NOW! Hug your dog, TONIGHT! Pay your bills, TODAY! I cannot, promise you tomorrow. But the people that love, would appreciate if you started TODAY!

Eat for Life Recipe #1 "Chicken A la From the Far East" (of Chicago)

2010-03-10T12:41:00.000-06:00

Chicken A La "Far East"

1-2 pounds of whole or thin sliced chicken breast ( I like the thin sliced because it cooks faster)
Garam Masala
Curry Powder
Onion Powder
Sea Salt
Garlic Powder
Tumeric
Powdered Ginger
Lemon Juice
4 cups of Spinach
1 cup of red, yellow and green peppers (optional)

Prep time - 10 minutes

Cook time- 4 hours

DIRECTIONS

Preheat oven to 270 degrees
Place alluminum foil the bottom 1-2 large baking pans. Make sure you leave enough to be able to cover the dish once the chicken has been placed inside the foil.
Line each baking pan with one layer of chicken breast. Season each side of of each chicken breast with Garam Masala, Curry Powder, onion, powder, sea salt, garlic powder, tumeric and powdered ginger.
Squirt each chicken breast twice with lemon juice.
Sprinkle the spinach on top of the entire dish
Sprinkle peppers on top of the entire dish

Chicken before being placed in oven7. Cover and seal the entire dish with the remaining aluminum foil8. Cook for 4 hours. That may seem like a long time, but remember you are cooking for about 3 days of meals. I cook when I get home from work. These four hours give me enough time to clean up the house, take my shower, watch a little HGTV, Bad Girls Club and For the Love of Ray J reruns.9. Remove from oven after 4 hours. Juicy, succulent, guilt free, cheat free chicken!!!
10. Meaure meals out for the next day or week and place in your containers. I usually pair it with brocolli, asaparagus or green beans alongside a half of a plain sweet potato or brown rice.
ENJOY!

Introducing Chicken a la " you wont get sick of"!

2010-03-10T12:19:00.000-06:00

Today Ill be introducing my first recipe that I discovered in my many attempts to make a chicken breast recipe that I have yet to get sick of! I try to experiment with different spices and flavors to keep my palate fresh! The most important part of changing the way you eat is preparing foods that you want to eat!

Take it from someone who finds it hard to turn down a

chicken wing.

If you place a 6- piece barbecue chicken wing meal with white bread and cole slaw on the left and a dry plain chicken breast seasoned with sea salt on the right, I might be able to choose the item on the right a few times. However, after the 4th or 5th time, I might be starting to dip my pinky into the sauce on the left meal.
10 dips later, that 6 piece is history and in my belly.

So, I enjoy coming up with ways to eat healthfully and deliciously while getting in superior shape.
Introducing Chicken a la " you won't get sick of"enriched with delicious flavoring from the Far East!

Beware! I, like my mother, am a little bit of this and a little bit of that, type of chef. There might be a measuring cup nearby but Im just using it to scoop not to measure!

Build HER Biceps!

2010-03-07T20:59:00.000-06:00

I have to say that I have truly enjoyed the last three months of bulking and building. I have my curves back and muscles just keep growing! I have discovered that lifting heavy is SUCH A PLEASURE! I love going the distance! I love loading the rack with 45lbs plates I hearing people whisper, "Is she really going to squat THAT?!?!?!"

Most of all, I have enjoyed eating foods that are healthy, energy providing and clean.

For weeks after my last contest on November 7, 2009, I enjoyed hamburgers, pizza, fries, fried catfish, barbecue wings, and lots of cake!!! I really thought I missed eating those foods. Soon, I found out that it wasn't the food that I missed but the social activities that normally surrounded those foods that I had avoided for months. I didn’t want to risk falling into temptation, so I started avoided occasions with family and friends that I knew would include foods that I just shouldn’t be eating. I didn’t have the wherewithal to just say, "NO!"

After so many months of contest prepping, I had forgotten how to eat like a normal person. It actually took time and the help of a nutritionist for me to find my balance!

So now, 4 months later as I head into contest season, I understand that eating is FOR LIFE. You eat for energy, you eat to restore and you eat to heal. I love the energy that eating clean, whole and healthy foods provides. I can get through any workout and lift as heavy as I want!

I’m a 100% natural figure competitors and I’m building healthy muscle just by eating clean and exercising regularly.

Yes! I can be done.

See you on the stage at NATIONALS IN JUNE!
Ill be documenting my journey here ;)

What would it take??

2010-01-21T18:51:00.000-06:00

What would it take?

I pose this question to myself and anyone else who would love to chime in!

What would it take for you to make the changes necessary in your life to reach your full potential? Do you just need 24 hours, one more week, one last hearty meal, a wedding to plan, a heart attack, a show to compete in or a wake up call?

Dont worry Im didnt use this blog to preach but as an opportunity to discuss what it might take for us to change our lives for the better. Why do we settle for ok? Why are we happy being mediocre? As I have discussed before, looking healthy doesnt mean being happy.

In my field, I have met the most amazing looking people with 'screwed up mentals'. No joke. You meet alot of people who are using their physical appearance to compensate for low self esteem and body dysmorphia.

Dont be BIG on the outside and be "LITTLE MINDED"! Get outta here!

So I ask everyone, what will it take for you to be healthy inside and out?

A support group?

Someone to hold you accountable like a therapist or trainer?

A swift kick in the ass?

What????

My neck, my back....Im back!

2010-01-19T17:28:00.000-06:00

Sorry for the hiatus! All is well!

I have a question that I would like to pose for the ladies:

What is most important to you when you think about your ideal shape?

A. Achieving the hour glass figure

B. Getting small shapely noticeable muscles

C. Getting as slim as healthly possible

D. Making sure your top matches your bottom

E. Other

For me my ideal shape seems to be a forever uphill battle! First off, I whole heartedly believe that everyone should incorporate exercise regularly in their day to day. So assuming that we are all doing this or trying our best, it just still seems hard to just be happy with what you've got.

In my sport of figure bodybuilding, exercise and nutrition are paramount when training during your off-season and on- season. In order to grow in your off-season you have to eat more but stay clean in your choices and in your on season you are eating a bit less and you MUST stay clean in your choices. I just seem to have a hard time growing in certain places, namely my back and shoulders. Some may say that I have great shoulders. Dont get me wrong, Im happy to have shoulders but growing them remains and ongoing challenge.

Until I achieve this impossible dream, I will continue to love and appreciate my shoulders and watch them grow, slowly. It will happen in time.

So this goes for all of you ladies as well. Whether its a hour glass figure you desire or slender muscles, it will come! Just stay patient and remain on the path.

If you need a workout plan to get you there, please let me know :)

My chicken smells funny...

2010-01-14T17:45:00.000-06:00

...ate it anyways!

Tell me please, what's up with that?!?! Maybe it's just me, but do you ever find yourself thinking twice about something, sometimes three or four times, and doing it even though it doesn't feel right?

For me this is a challenge that I face in more ways than "Chicken". Last night I spent over two hours preparing and baking chicken breasts for the rest of the week. I took time applying the proper seasons, juices, accents veggies and more! Once it came out of the over, it was ever so juicy and succulent and I looked forward to eating it the next day. I prepared and carefully measured my food and placed them in plastic containers and placed them in my lunch box. Ready? Set!

To my dismay, I woke up this morning and the lunchbox was still sitting on the counter. Food was deliciously ROOM TEMP! Yuck! Something told me "Dont eat it!" But my ego said that I spent all night cooking and there was no way that I was going to waste it. I told myself that if it tasted funny I would NOT eat it.

Well clearly, tasting funny is not enough because it also smelled funny. Still not enough for me not to eat it! I ate all my meals today like a good girl, funny tasting chicken and all.

When will I start to pay attention to my instincts and not eat it? Maybe after a night of tummy aches!

UGH!!!!!!!!!!!!!!!!!!!!

I need you!!!

2010-01-13T01:24:00.000-06:00

At least that it what I tell my shaker, food scale, magic blender etc :) I really dont know life without them!

Food is life!

2010-01-13T01:06:00.000-06:00

After eating 100% clean two days straight, I am convinced that food really is LIFE! Don't get me wrong, working out and meditation is important too, but if your nutrition is jacked up, you're missing a big piece of the puzzle.
Currently I am on what you would call an off-season diet. On-season, is normally 12-16 weeks out from a figure competition. During your on-season your goal is the lean out or diet down so that you can lose a much fat as needed while maintaining as much muscle as possible. NOT FUN!!!

I am on an off season diet. I am about 6-7 months (24-28 weeks) out from my first competition of the year. I have been on an off season diet for approximate 6 weeks so far. The goal is that I will gain lean mass or muscle and a little fat. Fat gain is unavoidable but you want to keep it to a minimum so you dont have to pay for your mistakes during your on-season.

A sample of my offseason diet:
Meal 1
4 egg whites + 1 whole egg
40g oatmeal
1 serving fruit
Post Workout Meal
1 scoop whey protein
Any low-fat carbohydrate to total approximately
40-42g of carbohydrate while not exceeding 200
calories
Meal 2
1 serving Greek yogurt
2 servings fruit
3 fish oil capsules
Meal 5
85g chicken breast
130g brown rice
3 fish oil capsules
Meal 3
85g chicken breast
125g baked sweet potatoes
2 tsp extra virgin olive oil
Meal 6
1 scoop whey protein
30g natural peanut butter
Off Days
Yum Yum eat up!

Officially broke up with my BOO Mrs. Winters :(

2010-01-13T01:02:00.000-06:00

Good news? Ive been eating clean for the most part and have seen some healthy gains :) Whoohoo!
Bad news? I so could have done better! Im a SLAVE to cake and don't get me started on my BOO Mrs. Winters! Everyone from the south side of Chicago should know who Mrs. Winters is. She makes these ridiculously HUGE cake HUNKS found in your friendly neighborhood J and Js, Harolds, Walgreens and more.
Mrs. Winters is the DEBIL and she gets me everytime with the 2 for $5.00 cakes at the cash register.
So I had to break up with Mrs. Winters. At least its a trial separation for now :)
She tried to get me today with her Lunchroom butter cookies! NO AVAIL! Get behind me Mrs. Winters!
I am 100% on during the week and will enjoy a treat on the weekend. Until then, its game time!

Goal GIT BIG!

2010-01-12T14:55:00.000-06:00

You read correctly GIT BIG! Im currently enjoying an amazing offseason diet! I have my LIFE back, kinda :)
I competed two times in 2009 with the NPC and did pretty well. My conditioning was spot on according to the judges I just need MORE SIZE. So I am enjoying a 4 day split these days lifting HEAVY and no cardio. Life just doesn't get any better. Im lifting heavier than I ever have and Im expecting to see those numbers to continue to go up!
I plan to compete in May in a regional NPC show and then compete in my first National NPC show in June if everything goes well! I just need to GIT BIG. So Im eating clean but Im eating more and enjoying every last bite! Carbs really are my friend. Its only been about 6 weeks and Im already seeing some slight gains! Ill be posting updated phots in the next week or so but these were taken in December. Please ignore the white socks and the clear heels :)