October 2017 Athlete of the Month: Linley Miller

Congrats to Linley our October 2017 Athlete of the Month.  She has been getting stronger and more fit over the past three years.  She used to doubt herself and her strength… she shouldn’t anymore because she is a straight up beast.  We all (especially Coach Fielder) love her and think you will too.   

Q. How long have you been at Defiance S&C?

A. Just about 3 years. I believe Deanna recruited me in 2014.

Q. Where were you born and raised?

A. Boulder, Colorado.

Q. What do you do for work?

A. I teach math at Glenwood Springs High School.

Q. What is your “Spirit Animal?”

A. An Elephant.

Q. What is your favorite food?

A. Macaroni and Cheese and no, I am not kidding. Not even a little bit.

Q. What is your favorite type of workout or lift?

A. I like any workout that has a lot of variety and counting involved. The more my mind has to do, the better my body does. My favorite lifts are cleans or back squats.

Q. What is your least favorite workout or lift?

A. I was told to only spend 5 minutes answering this entire survey so I will try to be brief here. I don’t love workouts with a ridiculous amount of reps of one movement….ex: 50 calories on the bike, Murph, 100 burpees for time, you get the idea. I also really struggle to get excited about a workout that requires more than 3 pull ups at a time.

Q. What were you doing for exercise before you started at Defiance?

A. I pretended to workout at the Community Center, I would run on the track or treadmill and/or sit on some of the machines. I also trail ran and trained for half marathons.

Q. What activities do you enjoy doing outside the gym?

A. All of the things. I can be happy hiking, biking (crashing), cross country skiing, downhill skiing or going to the hot springs, seeing a movie or walking around downtown.

Q. How if at all, has Defiance S&C changed your life?

A. Defiance S&C has changed my life in so many ways, I am not sure I can put it all into words, or even find the words to fully explain how. DSC has been a consistent support system through all of the various ups and downs of life, through the workouts, community and mainly the people. When I miss a day at the gym, it is more than missing a workout, it means missing out on connecting with some of the most amazing and positive people in the area.

Q. How would you describe Defiance and your experiences at Defiance with someone who is interested in trying it out?

A. The best. You may think you are working out and being healthy, but you can probably do it so much better with the support and knowledge of D and Tara and everyone else in the DSC community.

18 October 2017

Strength: 10:00 X EMOM

1 Power Clean + 2 Front Squat + 3 Push Jerk



AMRAP x 5:00

50/35 Calorie Row

amrap x “Macho Man”

5:00 REST

AMRAP x 5:00

35/25 Calorie Row

amrap x “Macho Man”

5:00 REST

AMRAP x 5:00

20/15 Calorie Row

amrap x “Macho Man”

*** Macho Man = 3 Power Clean + 3 Front Squat + 3 Push Jerk***

Fall Food Challenge

    DATES: Wednesday 1 November- Tuesday 21 November 2017

COST: $75


21 Days: A Better Version of Yourself

This 3 week challenge is meant to be more intense than our normal food challenge and sustainable nutrition plan. This will be an aggressive reset to regaining control over sugar, processed foods and alcohol, flour and dairy. You will be eating a WHOLE FOODS diet consisting of lean proteins, nuts, oils, vegetables, legumes, fruits and whole grains.

As the year progresses many of us slowly allow treats and indulgences to sneak back into our plan. The next three weeks are about cleaning up your current diet/life before the holidays bring on the onslaught of indulgences, overeating and stress that can derail your goals. In the next three weeks our focus is aimed at you will feeling back in control around foods, being able to better manage stress and returning to a sustainable “diet” of whole foods and indulgences in moderation.

This challenge will take place exclusively through Zen Planner. You will log into your daily calendar for your Daily Task, point/score input and to view your daily ingredients, recipes or other helpful information throughout the program.


You must sign up on Zenplanner or let Tara (tara@defiancegym.com) know by Friday 27 October 2017 so that the information packet can be sent to you and you can be registered for prizes which include cold, hard cash, training sessions, swag and more!