I get asked constantly what I eat, how often I work out, do I lift weights, and how do I find the time.
I work hard to maintain in my present shape and I love every second of it. Nothing tastes as good as I feel when I slide on my skinny jeans and they fit like a sexy glove!
I am living proof that if you're willing to physically practice the tips I have given you n my blog, you will have a better body, more energy, less fat, more confidence and you will feel fantastic!
Practice Calorie Control
This is the hardest part of all my suggestions. When I got started in my quest for physical improvement I didn't even really know that I had to be so disciplined and specific about what I ate. Here is a basic formula to create a caloric plan that will help you lose fat and reduce cellulite.
Bodyweight x 10 = total calories per day
Example: 125 lbs. x 10 = 1250 kcal / day
Divide this caloric intake into a 40 / 40 / 20 split. Break the 1250 calories down into 40 percent carbohydrates (CHO), 40 percent protein sources (PRO) and the rest from fat (FAT). It looks like this:
40 percent CHO / 1250 = 500 calories
40 percent PRO / 1250 = 500 calories
20 percent FAT / 1250 = 250 calories
And since there are four calories per gram of CHO and PRO, and nine calories per gram of FAT
This all seems simple on paper, but how do you really know how many calories you're consuming, and how many grams of each are in the foods you are eating? Initially, this can be difficult. I chose to consume foods providing nutrition fact labels, thus enabling me to calculate how much of each was in what. You'll be amazed how easy this becomes after awhile, and how much you learn about nutrition in doing so. You can use the Bodybuilding.com nutrient database to find out what is in your foods as well.
Practice portion control
Another tactic I used - and still use - is measuring a portion of food to the equivalent size of your fist. I believe "portion control" to be the biggest obstacle to overcome and the biggest threat to a weight loss program. A serving size for most women should fit into your open hand. That’s about how much you can digest in a couple of hours without gaining fat.
Eat Five Small Meals a Day
If our daily caloric intake is 1250 kcal with 125g CHO, 125g PRO and minimal FAT, by breaking up this daily allotment into five meals spaced evenly throughout the day, each meal should consist of no more than 250 kcal with approximately 25g CHO and 25g PRO. By doing this you'll be providing your body with consistent energy throughout the day without overloading your system. You will keep your metabolism burning smoothly without allowing your body to switch into "starvation" mode. This is very important.
Drink a Gallon of Water Every Day
Eliminate all sugary drinks from your diet. They are useless. Sugars - especially refined, simple sugars - elevate insulin levels dramatically (a storage hormone) and turn into fat when not used immediately for energy. This is exactly what we are trying to prevent. I believe sugar to be just as much an enemy in the war against body fat as fat itself.
Try to keep your intake down. Use sugar substitutes in coffee and tea. Do not drink more than one diet cola a day. They rot your GI tract. Water cleans your digestive system of toxins and hydrates your cells. That keeps your skin hydrated and smooth.
5. Concentrate on nutrient-dense foods as opposed to empty calories
Okay, so we're restricting calories now, right? It is therefore important for us to get the most out of what we do eat. So would it make more sense to consume a 150 kcal sugary soda or 150 kcal can of tuna fish containing protein? My belief is that the closer foods are to their natural state, the better they are for you.
With this in mind, I recommend foods such as brown rice, plain oatmeal, potatoes (not mashed!), tuna fish, chicken breast, turkey, steamed vegetables, and fruit. I realize this sounds boring, but you'll be surprised how much better you feel eating these types of foods and how much more sustained energy you'll have throughout your day.
Training
Lift weights
I find this to be the hardest part of the equation for most women, and it baffles me. Weight training is the easiest and most enjoyable part of the program, in my opinion. You will not "bulk up". You will not get big. By lifting weights you will firm the muscles underneath the fat and build new muscle tissue (and remember that muscle is the "active" part of the body that burns fat. Therefore, the more muscle you have, the faster and more efficiently you will burn fat and develop the body you really want.
Muscle gives us shape and contour. Here is an easy-to-follow beginner's program that I used when I got started.
Day 1-- Shoulders, Chest and Triceps
Push ups - 3 sets of as many as you can do w/ knees on the
Shoulder press (Dumbbells or machine) - 3 sets of 12reps
Lateral raises - 3 sets of 8 reps
Front raises - 3 sets of 8 reps
Single bench dips - 3 sets of 8
Rope pull-downs Tricep extensions- 3 sets of 15 reps
Day 2 - Legs and Lower body
Leg extensions - 3 sets of 15 reps
Leg curls - 3 sets of 12 reps
Lunges - 3 sets of as many repetitions a side as you can! If you can perform 20 reps then increase the resistance by holding dumbbells. Start with 5 pounds in each hand and add more as the exercise becomes easier.
Seated Leg press - 3 sets of 20 reps (Try different foot positions of this to target different areas - toes pointed in, pointed out and straight forward.)
Glute / Butt kickbacks (machine or on your hands and knees on a workout mat) 3 sets of 15 reps - Concentrate on getting a good squeeze at top peak contraction of the movement by maintaining a moderate speed through the whole range of motion and holding at the top for one second.
Day 3 - Back, Biceps and Abdominals
Seated row - 3 sets of 12 reps
Lat pull down - 3 sets of 12 reps
Back extensions - 3 sets of as many as you can do - extend through the whole range of motion and squeeze the glutes and hams together to kill two birds with one stone!
Seated biceps curls - 3 set of 12 reps
Hammer curls - 3 sets of 12 reps
Basic Crunches - 3 sets of 15 reps
Reverse Crunches - 3 sets of 15
Crossover Crunches – 3 sets of 15 reps per side
Stay Motivated and Practice Discipline
There are so many obstacles to overcome when attempting to adhere to this program. I'm not going to lie; it isn't easy. You must be strong and stay focused on your goals. Sticking to your goals and following through with the plan allow you to exert your personal power and take control over your body and your life. The reward far outweighs cheating and staying unfit.
I know that when I succeed and reach my established goals, I feel powerful and strong. When I have a television appearance and I am fit, there is a feeling of exhilaration and I feel honorable knowing that I was authentic and did my very best to represent women of beauty and strength in the world!
You can do live your dream and have the life you desire if you get focused, do the work and stay committed. Do something great this week!
Victoria
Sunday, July 29, 2007
Sunday, July 15, 2007
Abdominal Training- You Don't Have to Re-Invent The Wheel
When I was in grade school my mom bought an abdominal wheel. It was a piece of super training equipment advertised on TV for toning your upper body and shaping your abs.
Unlike many of the fitness gadgets that are promoted today, this product does what it says and is and was worth every penny. I used it all through high school. It was my secret weapon for having a strong upper body. I could do hand stands quick hand springs because of the strength I built.
My mom was always reading about diets and equipment and got me totally into it too.
I was probably six when I first pulled it from under her bed when she was shopping and not around. I grabbed it and started to rolling. The first couple of times I rolled all the way to the ground and almost lost my two front teeth as I hit the floor. I literally bit the dust.
Being a typical kid, I was not giving up. I clamped my little hands around the handles and tried it again. After a few more rolls I got it. Once I mastered it, I continued to use it until I left for college.
You see, I don’t think we have to always try to reinvent the wheel so to speak when it comes to training. I use traditional exercises when I develop a program for myself and my clients. Although I don’t use an abdominal wheel today, I have valued greatly from the foundational strength and conditioning I got from it.
Just because we learn something new does not mean we abandon everything that came before it. I was training for aerobic competitions and my abs were ripped and I was strong in my center, my upper and lower back were strong and flexible. I had not heard of pilates, yet I was kicking butt in the competitions and at the beach!
Before core exercises were dancer’s workouts, fantastic muscle shaping abdominal exercises and specific postural alignment that helps you get a flat tight midsection. That is exactly why I created Ab Lab, the science of a sleek midsection. It was to teach the principles I had learned to sculpt a great body yet be functionally strong. I incorporate a variety of exercises from different fields of movement so that you can sculpt, define and detail you new hot body.
Another thing I like to do are Herbal Baths. When I was getting ready for body building shows and competitions, we had a secret for tightening our skin and losing and excess water and trapped salts that hide muscle definition. We would fill a bath tub with hot water, as hot as we could sit in without burning our ladies’ private parts. Then we would put two cups of a ground spice in the water and get in and soak for one hour. I do not recommend this to anyone reading this!!!
Now, today, we actually have the perfect blend of herbs to soak in that is safe, effective and yields even better results when done regularly. I like body wraps as well, but I find it easier and more convenient to soak in a tub with candles, a great book and music with calming sounds of nature playing.
Here is a one of my secrets to help you start getting your very own six pack.
Body Alignment Tip
Breathing and Hollowing is a technique I teach that focuses on "shaping" your abdominals. If you don't' breathe correctly at the right time and hollow the abdominal wall, you can develop a muscular pooch in the lower region of your abdominal muscles. That's right, your stomach can continue to stick out. Some women have complained that some times the wrong exercises performed incorrectly made their stomach stick out even more than it did before they started a program.
Lay on your back on the floor with your knees bent, feet flat on the floor. Arms at your side. Inhale through your nose to the count 4. As you exhale breathe out through your mouth to the count of 4 completely emptying your diaphragm until your abdominal wall collapses into the pelvic floor and it goes flat or hollow.
As you are able to control the hollowness of your abs, you will be developing a flat midsection. Once you master that, apply it to your favorite abdominal crunch series.
Crunches (3 sets x 15 reps)
1. Lie flat on your back, knees bent at right angles.
2. Place your fingertips to the side of your head just behind your ears.
3. Push your lower back into the floor flattening the arch and hold.
4. Curl up just enough to lift both your shoulders off the floor a few inches.
5. Hold that position contracting your abs as forcefully as possible as you breathe out.
Crossover crunches
1. Lie flat on your back, knees bent at right angles. Cross your right leg over your left leg so your right ankle is resting on your left knee.
2. Place your fingertips to the side of your head just behind your ears.
3. Perform a crunch only try to touch your right knee with your left elbow. If you can't quite reach at first don't worry, it takes practice.
4. Return to the starting position and repeat for the desired number of repetitions before switching over to the other side.
Oblique Crunches (3 sets x 15 reps each side)
1. Lie flat on your back, knees bent at right angles and twisted to the left.
2. Place your fingertips to the side of your head just behind your ears.
3. Curl up just enough to lift both your shoulders off the floor a few inches.
4. Hold that position contracting your abs as forcefully as possible as breathe out.
5. Repeat for the desired number of reps before to switching to the other side.
Cable Crunches (Obliques) 3 Sets of 30 total reps per set
1. This exercise requires a triceps pushdown machine with a rope attachment.
2. Kneel down in font of the machine holding the rope just above your head.
3. Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
4. Return to the start position slowly and repeat to the left knee.
Make Your Next Ab Workout Your Best One Ever!
VIctoria
Sunday, July 08, 2007
Vacation Workout and Boy Shorts Escapade!
I was on the most beautiful island and I still needed to keep up with my workouts.
I always train when I travel. My body is hypersensitive so I retain water when I travel. So the first thing I do is I get my fluid situation worked out.
I got three large bottles of water in the gift shop and went to drinking. Once I empty a couple of those I go to the fitness center and refill the bottles from their large water cooler or get some more bottles from them when I train.
I get out our bed in the morning and jump right onto a treadmill or I go for a power walk to wake up my metabolic system and start my mental preparation for the day. When I work out in the morning, I feel more of a fitness connection and I hate to ruin what I already started so that helps me not cheat on my eating program.
AM..
CARDIO 45-60 MINUTES
1-2 liters of water
Long shower of semi cold water to wake up my skin and stimulate my metabolism
Breakfast
Client training or sight seeing
1:00 LUNCH
Relax and sleep and let food digest
3:00 MID AFTERNOON
Client Training on the set
5:30 LATE AFTERNOON
1 hour Power Walk sightseeing around the bay
6:30 EARLY EVENIG
DINNER
8:00 EVENING
Client training on the set
10:00 NIGHT
Disco dancing to show off the hot bod and burn some more fat.
There you have it. I love to get right into the heart of the culture wherever I go. If I am on a set, I get into the culture of the set. If I am with island natives, I get into that. Every client has different vibe and a different style of living, training and recreating. My goal is to inspire and encourage and restructure their life in a positive way. My goal is to help them look and feel their best when they perform. You know how hard it is to be your best when you don’t feel good about your body. You don’t want to be tugging on your clothes and feel like you want to hide. I love what I do. I have such a passion for helping them and YOU succeed and present your best to the world.
BOY SHORTS ESCAPADE
I am a hot tub fanatic and there was an awesome public one where I was staying,
I had forgotten my swimsuit at home. I don’t have to lie on the beach so when I pack, it’s not usually on my mind. Plus.. My assistant, who is the absolute best in the world, did not ask me if I needed one since I don’t have it on my standard packing list. I will add it to my list from now on.
I had my driver take me around to find a swimsuit late one night so that I could soak in the hot tub.
Well, the driver is so kind. He drives me all over trying to find a swimsuit place that was open. He could not find a boutique or anything that was open. We passed a kids store that was open so we pulled over and hopped out to see if they had any girls swimsuits. Hey, on a skinny day, I can stuff my breasts and my buns into a girl’s size 14 or 16. Young girls are bigger now so their clothes are bigger too.
NOTHING!!! They didn’t have one swimsuit. The front desk clerk kept announcing that the store was closed and to “please” bring purchases to the front counter so that she could lock up. I started laughingly praying to find anything I could wear into the public hot tub spa area. As I was literally running toward the door, my driver handed me a pair of baby tagged “boy shorts” that was labeled for boys 24 months of age. He said he thought my legs would fit in them. So I took them to the counter laughing at God’s sense of humor.
The clerk was totally sweet, so I gave her a $20.00 US tip and she started smiling real big. I had no idea if they would fit.
I took the tag off and they slid on perfect. Either I am thinner than I think or kids have gotten large! I wore them with a similar color workout bra top and jumped into the hot tub on y to feel like a frog in a pot of hot water. I have never been in water this hot since I took herbal baths for y body building competitions to get excess water from under my skin.
Since I had worked so hard to get something to wear, I felt like I had to stay in there so that my escapade would have merit. I got in waist level and my legs were stinging. Once the stinging subsided, the sweat started to pour down my face. Okay I thought.. “I am tough, I can do this”. I took a deep breath and sat down in the water so that I was submerged form the neck down. OMG!!! My back started stinging, and my arms went numb, a few seconds went by and my body adapted to the temperature. I stayed in for ten minutes and then I got out and stretched and continued to sweat for about thirty more minutes.
My joints felt so flexible and my skin felt totally cleansed after I took a shower and scrubbed with a mineral body scrub. I went to bed refreshed and purified. When I got up the next morning, my skin was glowing. Even my client asked me what I did to get so much more definition the next day. I told them about my escapade and hot tub detox night. I would never recommend you take a hot tub that hot. Usually they are kept around 02 -104 degrees, I have no idea what this one was. I just know that when I hot tub, shower scrub and moisturize, my skin looks amazing!
I had a wonderful time and I hope you play more, eat well and treat yourself like royalty because you are. You are the most special person you will ever meet. Have an awesome week and do something special for yourself. You deserve it!
Victoria
I always train when I travel. My body is hypersensitive so I retain water when I travel. So the first thing I do is I get my fluid situation worked out.
I got three large bottles of water in the gift shop and went to drinking. Once I empty a couple of those I go to the fitness center and refill the bottles from their large water cooler or get some more bottles from them when I train.
I get out our bed in the morning and jump right onto a treadmill or I go for a power walk to wake up my metabolic system and start my mental preparation for the day. When I work out in the morning, I feel more of a fitness connection and I hate to ruin what I already started so that helps me not cheat on my eating program.
AM..
CARDIO 45-60 MINUTES
1-2 liters of water
Long shower of semi cold water to wake up my skin and stimulate my metabolism
Breakfast
Client training or sight seeing
1:00 LUNCH
Relax and sleep and let food digest
3:00 MID AFTERNOON
Client Training on the set
5:30 LATE AFTERNOON
1 hour Power Walk sightseeing around the bay
6:30 EARLY EVENIG
DINNER
8:00 EVENING
Client training on the set
10:00 NIGHT
Disco dancing to show off the hot bod and burn some more fat.
There you have it. I love to get right into the heart of the culture wherever I go. If I am on a set, I get into the culture of the set. If I am with island natives, I get into that. Every client has different vibe and a different style of living, training and recreating. My goal is to inspire and encourage and restructure their life in a positive way. My goal is to help them look and feel their best when they perform. You know how hard it is to be your best when you don’t feel good about your body. You don’t want to be tugging on your clothes and feel like you want to hide. I love what I do. I have such a passion for helping them and YOU succeed and present your best to the world.
BOY SHORTS ESCAPADE
I am a hot tub fanatic and there was an awesome public one where I was staying,
I had forgotten my swimsuit at home. I don’t have to lie on the beach so when I pack, it’s not usually on my mind. Plus.. My assistant, who is the absolute best in the world, did not ask me if I needed one since I don’t have it on my standard packing list. I will add it to my list from now on.
I had my driver take me around to find a swimsuit late one night so that I could soak in the hot tub.
Well, the driver is so kind. He drives me all over trying to find a swimsuit place that was open. He could not find a boutique or anything that was open. We passed a kids store that was open so we pulled over and hopped out to see if they had any girls swimsuits. Hey, on a skinny day, I can stuff my breasts and my buns into a girl’s size 14 or 16. Young girls are bigger now so their clothes are bigger too.
NOTHING!!! They didn’t have one swimsuit. The front desk clerk kept announcing that the store was closed and to “please” bring purchases to the front counter so that she could lock up. I started laughingly praying to find anything I could wear into the public hot tub spa area. As I was literally running toward the door, my driver handed me a pair of baby tagged “boy shorts” that was labeled for boys 24 months of age. He said he thought my legs would fit in them. So I took them to the counter laughing at God’s sense of humor.
The clerk was totally sweet, so I gave her a $20.00 US tip and she started smiling real big. I had no idea if they would fit.
I took the tag off and they slid on perfect. Either I am thinner than I think or kids have gotten large! I wore them with a similar color workout bra top and jumped into the hot tub on y to feel like a frog in a pot of hot water. I have never been in water this hot since I took herbal baths for y body building competitions to get excess water from under my skin.
Since I had worked so hard to get something to wear, I felt like I had to stay in there so that my escapade would have merit. I got in waist level and my legs were stinging. Once the stinging subsided, the sweat started to pour down my face. Okay I thought.. “I am tough, I can do this”. I took a deep breath and sat down in the water so that I was submerged form the neck down. OMG!!! My back started stinging, and my arms went numb, a few seconds went by and my body adapted to the temperature. I stayed in for ten minutes and then I got out and stretched and continued to sweat for about thirty more minutes.
My joints felt so flexible and my skin felt totally cleansed after I took a shower and scrubbed with a mineral body scrub. I went to bed refreshed and purified. When I got up the next morning, my skin was glowing. Even my client asked me what I did to get so much more definition the next day. I told them about my escapade and hot tub detox night. I would never recommend you take a hot tub that hot. Usually they are kept around 02 -104 degrees, I have no idea what this one was. I just know that when I hot tub, shower scrub and moisturize, my skin looks amazing!
I had a wonderful time and I hope you play more, eat well and treat yourself like royalty because you are. You are the most special person you will ever meet. Have an awesome week and do something special for yourself. You deserve it!
Victoria
Sunday, June 24, 2007
Tight Lean and Fat Free - 3 of My Favorite Leg & Butt Sculpting Experiences
To win you need to be strong, fit, powerful, and confident and you need to feel good about how you look and present yourself. When you feel great about your body, it shines through your personality. You have more self-belief, which give you the ability to stay focused on your goals and dreams until they manifest.
Society has gravitated towards feeding the mind with mental information and hyper stimulus though entertainment and social re-engineering. It has been a noble cause, but has created a population who can regurgitate a bunch of useless facts and indoctrination of information but little physical strength or power.
When I was overweight, I hated to walk into new situations. I felt like everyone was judging me and thought I was incompetent. Which in a way I was. If is could not control something as vital and precious as my own body, how could I expect them to trust me with their body or their business or their future.
I bought the lie that it didn’t matter how much I weighed as long as I was a good person. True that, I was a miserable good person! I had to face reality. My body is my gift that life was birthed through. My body is my tool for moving, breathing, singing, dancing, creating, speaking and sharing love with others through.
Once I quit looking for excuses and started looking for answers, all the truth and truth tellers I needed showed up. I had a lot of people in my life who were feeding into my fears and directing me to stay mediocre and overweight. When I CHANGED, my influencers changed. NOTHING changed until I changed!
I loved it when my pants got baggier and my legs got stronger. It felt so good to walk into the green room filled with goodies at ABC Studios during guest appearances and feel in total control. Before I changed into a disciplined person creating my success, I would have snuck a couple of cookies while no one was looking AND I would have snuck a pastry and put it into my purse for after the show. I felt so powerful not cheating on myself. See that’s another mistake people say. “I cheated on my diet”. NO, you cheated on yourself.
You can’t wait for others to change hoping you can change when they change. NOT!!
That is pure lunacy, it maybe too late. What if they never change? Why would you give someone else that much power over your destiny? You shouldn’t. You deserve to be free from fat, free from fear, free from emotional, physical and financial debt. It is all related. Abundance is a heart issue that manifests just the same as poverty.
YOU have to change first. You have to put your self first. You have to get fit, get your body totally healthy and lean.
You have to do the work yourself and you have to cheer your self. At the end of the day, week or year, the only way you will see success is if YOU MAKE it. You can accept encouragement from others but don’t wait for it! Lift yourself up. Cheer your self on and dance for yourself! You can do it!
Get your diet under control get on my program or just do something. Don’t settle for mediocrity one minute longer. Do something today to change your direction. Move toward success.
Okay, I just had to share my belief in your right to live a fun, fit and glamorous life!
Here are my three favorite Vertical Training Power Shaping Exercises.
NOTE:
Always warm up and stretch before you sculpt and after you sculpt stretch all of your tight spots and drink lots of water: 2-4 quarts per day, every day. Even on your days off.
1. The Half Bridge
Sculpts: Narrows your Hips, Thighs and tightens Your Buns
Lie on your back, face up with knees bent and feet flat on the floor.
Slowly lift hips off the floor as straighten and extend your right leg, flex your foot and bring the leg parallel with the bent leg.
Contract at the top and hold for one count and then bend the knee and return to the starting position. Do this for the move your left leg out to your left side at 90 degrees.
Do the same move on the right leg.
Repeat for a total of 15 reps per side.
Beginning and unfit: One set of 15 per leg - 3X week
Intermediate: 2 Sets of 15 Repetitions per leg - 3X week
Advanced and Tough 3 Sets of 20 Repetitions per leg – 5 X week
The same times per week apply to each exercise.
2. Lateral Leg Shaper
Sculpts: Outer Thighs, Hips
Holding onto a chair or a post at the gym.
Hold on with one hand and the by your side, slowly extend right leg to the side as you squeeze your hip muscle for the count of four. Stop at the natural distance, which is about twelve inches away from where you started.
Return back to neutral and repeat for a total of 20 repetitions
Then switch sides.
Beginning and unfit: One set of 20 per leg
Intermediate: 2 Sets of 20 Repetitions per leg
Advanced and tough: 3 Sets of 20 Repetitions per leg
3. Rear Leg Lift
Sculpts Buns and makes the back of your thighs, Hamstrings, tight and firm.
Start on your hands and knees on all fours, weight evenly balanced between your hands and knees. Keep your abdominals tight and your head in a neutral position.
Extend your right leg diagonally behind you, bringing your heel toward the ceiling and hold for two counts and return back to the floor.
Switch Legs
Beginning and unfit: One set of 15 per leg
Intermediate: 2 Sets of 15 Repetitions per leg
Advanced and Tough: 3 Sets of 20 Repetitions per leg
Train hard this week and do more than you ever dreamed was possible.
Victoria
Your Celebrity Trainer
Society has gravitated towards feeding the mind with mental information and hyper stimulus though entertainment and social re-engineering. It has been a noble cause, but has created a population who can regurgitate a bunch of useless facts and indoctrination of information but little physical strength or power.
When I was overweight, I hated to walk into new situations. I felt like everyone was judging me and thought I was incompetent. Which in a way I was. If is could not control something as vital and precious as my own body, how could I expect them to trust me with their body or their business or their future.
I bought the lie that it didn’t matter how much I weighed as long as I was a good person. True that, I was a miserable good person! I had to face reality. My body is my gift that life was birthed through. My body is my tool for moving, breathing, singing, dancing, creating, speaking and sharing love with others through.
Once I quit looking for excuses and started looking for answers, all the truth and truth tellers I needed showed up. I had a lot of people in my life who were feeding into my fears and directing me to stay mediocre and overweight. When I CHANGED, my influencers changed. NOTHING changed until I changed!
I loved it when my pants got baggier and my legs got stronger. It felt so good to walk into the green room filled with goodies at ABC Studios during guest appearances and feel in total control. Before I changed into a disciplined person creating my success, I would have snuck a couple of cookies while no one was looking AND I would have snuck a pastry and put it into my purse for after the show. I felt so powerful not cheating on myself. See that’s another mistake people say. “I cheated on my diet”. NO, you cheated on yourself.
You can’t wait for others to change hoping you can change when they change. NOT!!
That is pure lunacy, it maybe too late. What if they never change? Why would you give someone else that much power over your destiny? You shouldn’t. You deserve to be free from fat, free from fear, free from emotional, physical and financial debt. It is all related. Abundance is a heart issue that manifests just the same as poverty.
YOU have to change first. You have to put your self first. You have to get fit, get your body totally healthy and lean.
You have to do the work yourself and you have to cheer your self. At the end of the day, week or year, the only way you will see success is if YOU MAKE it. You can accept encouragement from others but don’t wait for it! Lift yourself up. Cheer your self on and dance for yourself! You can do it!
Get your diet under control get on my program or just do something. Don’t settle for mediocrity one minute longer. Do something today to change your direction. Move toward success.
Okay, I just had to share my belief in your right to live a fun, fit and glamorous life!
Here are my three favorite Vertical Training Power Shaping Exercises.
NOTE:
Always warm up and stretch before you sculpt and after you sculpt stretch all of your tight spots and drink lots of water: 2-4 quarts per day, every day. Even on your days off.
1. The Half Bridge
Sculpts: Narrows your Hips, Thighs and tightens Your Buns
Lie on your back, face up with knees bent and feet flat on the floor.
Slowly lift hips off the floor as straighten and extend your right leg, flex your foot and bring the leg parallel with the bent leg.
Contract at the top and hold for one count and then bend the knee and return to the starting position. Do this for the move your left leg out to your left side at 90 degrees.
Do the same move on the right leg.
Repeat for a total of 15 reps per side.
Beginning and unfit: One set of 15 per leg - 3X week
Intermediate: 2 Sets of 15 Repetitions per leg - 3X week
Advanced and Tough 3 Sets of 20 Repetitions per leg – 5 X week
The same times per week apply to each exercise.
2. Lateral Leg Shaper
Sculpts: Outer Thighs, Hips
Holding onto a chair or a post at the gym.
Hold on with one hand and the by your side, slowly extend right leg to the side as you squeeze your hip muscle for the count of four. Stop at the natural distance, which is about twelve inches away from where you started.
Return back to neutral and repeat for a total of 20 repetitions
Then switch sides.
Beginning and unfit: One set of 20 per leg
Intermediate: 2 Sets of 20 Repetitions per leg
Advanced and tough: 3 Sets of 20 Repetitions per leg
3. Rear Leg Lift
Sculpts Buns and makes the back of your thighs, Hamstrings, tight and firm.
Start on your hands and knees on all fours, weight evenly balanced between your hands and knees. Keep your abdominals tight and your head in a neutral position.
Extend your right leg diagonally behind you, bringing your heel toward the ceiling and hold for two counts and return back to the floor.
Switch Legs
Beginning and unfit: One set of 15 per leg
Intermediate: 2 Sets of 15 Repetitions per leg
Advanced and Tough: 3 Sets of 20 Repetitions per leg
Train hard this week and do more than you ever dreamed was possible.
Victoria
Your Celebrity Trainer
Sunday, June 17, 2007
WEIGHT LOSS DIET OF THE RICH
I am so happy to be the “Odd Woman Out” in the giant industry called “FITNESS”.
That’s right..believe it or not, I am at odds with most of the men on this magnificently designed planet who are “Certified” Personal Trainers. The majority of them will tell you that Low-Carb programs don’t work and you should go and pasta yourself every night. Yeah right!!!!
I have done that and it wasn’t pretty! Unless you’re a marathon runner, as women, high carbohydrate eating is not friendly to the thighs, butt and especially the lower abdominal area.
When we eat tons of carbs and do not burn the calories off in 24 hours, we are doomed to build a nice round and soft body.
I have been on a lower carb, moderate protein and low to moderate fat diet for over ten years. I don’t have crazy mood swings or PMS any more. I feel fantastic and my muscles are tight without being bulky. I am able to maintain a healthy fit level body fat % and I was able to get rid of the lumpy cellulite I had.
As a Celebrity Trainer, I am not alone. There is another author who swears by this formula. Her name is Dr JANA KLAUER and the name of her book is “How the rich get thin”.
Dr. Klauer Bio: From celebrities to ladies who lunch and from politicians to Wall Street financiers I have helped them all to get the lean, shapely figures they now enjoy. You don’t need to be wealthy to be able to eat the way celebrities do. You can learn from my Park Avenue clients in one respect: namely their determination to see the plan through and succeed. This is the real reason my clients are as successful at losing weight as they are at everything else – they are motivated and hard working. You can do it too; you just have to be willing to work hard too.
I embrace her concepts because she is just like me. She is working in an industry where you are paid for how you look, feel and your ability to project that with confidence and strength. Plus her diet has so many of the same elements I have in my Quickstart Energy Program.
Here are some of Dr. Klauer’s ideas for losing weight.
Studies have shown that people lose weight faster on a high-protein diet than any other type. This is partly because the body needs three times as many calories to digest protein as it does carbohydrates and fats and also because protein helps you to feel satisfied for longer.
You’ll be eating high quality proteins such as egg whites, any seafood or shellfish, low fat organic dairy products, organic poultry and organic meat. Another vital component of the diet is calcium. We all know that calcium is important for our health to prevent osteoporosis, particularly in women.
But research has also shown calcium can also help us lose weight – particularly targeting flabby tummies. In one recent American study a group of overweight people were given 1200mg of dairy-derived calcium in their diet and another was given none. Their diets were otherwise identical in terms of calories and the proportions of fat, carbohydrate and protein.
However the group with the calcium intake lost 70 per cent more weight than the low-calcium group - and three times as much flab from their waists. Vegetables contain carbohydrates – but are digested slowly because of the quantity of fiber. They also contain antioxidants the body needs to repair itself.
There you go ladies. Some more great ideas to help you build the body you desire. Never give up and never quit. Spend each day you’re alive improving.
You must reach higher, work harder and believe in your dreams. Most important you have to take the appropriate action to see your goals and dreams realized. I only do the things that are going to help me, serve me and serve my purpose. No Thing and NO one that psychologically shifts my energy away from my goals I must release. Yes, release. Whatever you give your energy to expands and consumes your emotional energy. I am a firm believer in the scripture that says “Be it unto you according to your faith”. Most people have more faith for fear than for Success.
No one is going to do it for you. No one is going to do it with you forever. YOU are going to have to go for it yourself. You can do it. There are millions of women getting fit, getting strong and making their way in the world, you deserve to have only the best. That can only happen when you do your best.
One of my inspiring quotes:
“It is for us to pray not for tasks equal to our powers, but for powers equal to our tasks, to go forward with a great desire forever beating at the door of our hearts as we travel toward our distant goal”.
Hellen Keller
That’s right..believe it or not, I am at odds with most of the men on this magnificently designed planet who are “Certified” Personal Trainers. The majority of them will tell you that Low-Carb programs don’t work and you should go and pasta yourself every night. Yeah right!!!!
I have done that and it wasn’t pretty! Unless you’re a marathon runner, as women, high carbohydrate eating is not friendly to the thighs, butt and especially the lower abdominal area.
When we eat tons of carbs and do not burn the calories off in 24 hours, we are doomed to build a nice round and soft body.
I have been on a lower carb, moderate protein and low to moderate fat diet for over ten years. I don’t have crazy mood swings or PMS any more. I feel fantastic and my muscles are tight without being bulky. I am able to maintain a healthy fit level body fat % and I was able to get rid of the lumpy cellulite I had.
 |
Dr. Klauer Bio: From celebrities to ladies who lunch and from politicians to Wall Street financiers I have helped them all to get the lean, shapely figures they now enjoy. You don’t need to be wealthy to be able to eat the way celebrities do. You can learn from my Park Avenue clients in one respect: namely their determination to see the plan through and succeed. This is the real reason my clients are as successful at losing weight as they are at everything else – they are motivated and hard working. You can do it too; you just have to be willing to work hard too.
I embrace her concepts because she is just like me. She is working in an industry where you are paid for how you look, feel and your ability to project that with confidence and strength. Plus her diet has so many of the same elements I have in my Quickstart Energy Program.
Here are some of Dr. Klauer’s ideas for losing weight.
Studies have shown that people lose weight faster on a high-protein diet than any other type. This is partly because the body needs three times as many calories to digest protein as it does carbohydrates and fats and also because protein helps you to feel satisfied for longer.
You’ll be eating high quality proteins such as egg whites, any seafood or shellfish, low fat organic dairy products, organic poultry and organic meat. Another vital component of the diet is calcium. We all know that calcium is important for our health to prevent osteoporosis, particularly in women.
But research has also shown calcium can also help us lose weight – particularly targeting flabby tummies. In one recent American study a group of overweight people were given 1200mg of dairy-derived calcium in their diet and another was given none. Their diets were otherwise identical in terms of calories and the proportions of fat, carbohydrate and protein.
However the group with the calcium intake lost 70 per cent more weight than the low-calcium group - and three times as much flab from their waists. Vegetables contain carbohydrates – but are digested slowly because of the quantity of fiber. They also contain antioxidants the body needs to repair itself.
There you go ladies. Some more great ideas to help you build the body you desire. Never give up and never quit. Spend each day you’re alive improving.
You must reach higher, work harder and believe in your dreams. Most important you have to take the appropriate action to see your goals and dreams realized. I only do the things that are going to help me, serve me and serve my purpose. No Thing and NO one that psychologically shifts my energy away from my goals I must release. Yes, release. Whatever you give your energy to expands and consumes your emotional energy. I am a firm believer in the scripture that says “Be it unto you according to your faith”. Most people have more faith for fear than for Success.
No one is going to do it for you. No one is going to do it with you forever. YOU are going to have to go for it yourself. You can do it. There are millions of women getting fit, getting strong and making their way in the world, you deserve to have only the best. That can only happen when you do your best.
One of my inspiring quotes:
“It is for us to pray not for tasks equal to our powers, but for powers equal to our tasks, to go forward with a great desire forever beating at the door of our hearts as we travel toward our distant goal”.
Hellen Keller
Sunday, June 10, 2007
Quick StartEnergy Program Questions & Answers
Questions and Answers
GI FOCUSED EATING PLAN QUESTIONS
Victoria’s QUICKSTART ENERGY PROGRAM
GI focused eating plan questions and answers.
I have gotten so many questions about my Quick Start Energy Program that has a Glycemic Index (GI) focused eating plan. It is amazing how many writers are covering the program right now. It is not new, but it is definitely revolutionary.
Thousands of women and men are using my program and millions are following a similar method of eating with outstanding succeess. Plus, I have guided and trained thousands of people personally and I have NEVER had a failure on the plan. There are people who did not use it properly or quit or lost their drive and discipline, but the PLAN itself has not failed. I love the concept. It saved my life and gave me a propserous and gratifying career. It has become a lifestlye and passion of mine.
I was diabetic, obese and had high blood pressure at a very young age and once I found the Glycemic Principle, I conquered it all with incredible results. The results were so amazing I was able to make a celebrity Fitness career with my physique, talent and experience. The GI focused eating plan is a healthy, balanced meal plan which offers a realistic approach to keeping weight off for good.
Is this diet healthy? Is it like other than food specific diets that cut out whole food groups?
Yes, this program is definitely different than other weight loss program because it is based on healthy eating. It is based on eating the right combination of protein, complex healthy carbohydrates, hydrating optimum fluids and proper fats. Plus I give you some insider secrets about reducing cellulite and belly fat.
Here are some other important life changing benefits:
Never feel hungry – Less mood swings – less PMS- less mental stress
Stabilize blood sugars and banish cravings – clarity of thinking
Lower risk of diabetes and heart disease and save money on pharmaceuticals
Follow a healthy and satisfying diet for your taste buds
What are the key principles of the diet?
The diet is based on established scientific fact that different carbohydrates get broken down by the body at different rates.
It is based on the idea that eating foods that have a low glycemic index. Since GI is a measurement that ranks how quickly or slowly foods are broken down by the body and used as energy, Low GI foods will release energy more slowly, helping to keep blood sugar levels stable and keeping you fuller for longer, your energy is higher longer, you store less fat and your mood is elevated longer. Your new found mental clarity helps your success.
Translation… you feel great, you lose weight, you are happier, you experience less biochemical anxiety, you are more alert, responsive and playful. Your ability to think and discern is clearer so you are able to make decisions easier. One of the benefits that I like the most is that I can concentrate better for longer periods of time. It makes for better reading, studying and task mastering.
Once my blood chemistry was balanced, I was able to sit down, be calm, quiet my mind from anxiety and sometimes depression. I was able to figure out what I was running from and started developing a plan to move me toward what I really wanted. I had been so emotionally unbalanced that I could not even see, feel or comprehend what it was that I wanted. By changing my diet and getting biochemically balanced, I was able to write out my career and business plan.
My entire life changed, I went from a neurotic kid to a mature businessperson and Fitness Celebrity. Deep inside I sort of knew what I wanted, but my mind was a mess and I thought I was losing it. IT was severe hypoglycemia which feels and acts as clinical depression. Determined not to go on meds and spend a fortune every month I searched for a natural solution.
What are the benefits of this diet?
Apart from helping you to lose weight, this diet boosts vitality by keeping blood sugar levels stable which stops you from feeling sluggish. It also helps prevent heart disease and strokes because it is a medical fact that the fatter you are the more likely you'll be to suffer from both conditions.
Who supports this diet?
This eating plan is not about hype or cheap sales, this program It has become a standard for many medical and fitness professionals.
It has been recommended as a method of eating by physicians, endocrinologists, diabetic nutrition specialist, in the USA and many other countries for years. This is a serious plan. It has come under attack by the “eat whatever you want and lose weight charletons” which is a joke. There is no way you can eat whatever you want and lose weight unless you are nine feet tall, have a basal metabolic rate (number of calories which your body needs to maintain it’s weight) of 7,000 calories.
I take my work seriously.
I want everyone to be fit, healthy, happy and free in every aspect of their life. I take offense when people talk about the program that saved my life and gave me a new start at a career that I would not have been able to do if I was still OBESE, unhappy, unmotivated and spending all my money on meds. I am so thankful to the scientists who help put it all togehter and made it so simple for me to create a total program using it. I put all the pieces together because eating is oonly aspect of my Quickstart Energy Program. I give you all elements I needed to transform my shape, my body, my blood Chemistry and my secrets for cellulite reduction along with the mental aspect of making the whole process work. If you don't have the mind and will and guidance to work it, NOTHING will work.
How much weight does the average person lose on the program?
If you apply yourself, follow the plan and work out with heart and discipline, you can lose up to 10lbs in a month. But I recommend losing weight more slowly - say around a pound a week. When you read about some of the amazing testimonials on the Quickstart Page you will see some of the possibilities for yourself. That is why I put up REAL people on there. I didn’t hire infomercial models or pay some people to use the program or use photoshop and manipulate the photos like some programs do.
If you get in the GI strategy of consistentFat Burning you can be like millions on other people who follow the plan and you can maintain your perfect weight and size the rest of your life."
Why are low glycemic index foods better for fat loss than other foods?
Low GI foods take longer for the body to digest leaving you with a sense of fullness longer. This means low GI foods are more likely to get you through to your next meal and you'll not be tempted to have quick sugary or fatty snacks."
Are all high glycemic index foods higher in calories than foods with a lower glycaemic index?
"On the whole yes because high GI foods tend to be more processed than lower GI foods and contain more sugar and fat. This means they are quickly digested by the body, although there are some exceptions.
"Watermelon and rice cakes, for instance, are very low in calories but high GI because they digest very quickly and leave you craving for your next meal or snack."
Can all food groups have a low glycaemic index?
"No. Carbohydrates are the only food measured using the glycaemic index.
"However, the diet puts all food groups including proteins and fats into three different categories consisting of red for prohibited foods, orange for limited foods and green for as many foods as you like."
Can I eat dessert?
Absolutely! Thanks to all the different manufacturers that make perfectly balanced desserts and nutrition bars, there are thousands of options and choices abailable.
Can I drink alcohol?
Not for the first thirty days during the detoxing phase and re-regulating your metabolic rate. When you reach a target initial fat loss, you can have a glass of wine or a light beer at dinner in moderation. Alcohol is not recommended because it clogs the liver, slows down your fast weight loss and it digests as a simple sugar which stimulates your appetite. Then you eat more and crave sugar which can send you into a snack attack eating frenzy. When you overeat bad foods, you destroy your progress and then you begin the downhill spiral of yo-yo weight gain.
Is exercise recommended on this diet?
Yes, you need to do some kind of cardio every day to start the fast burn process. You can walk, cycle, take some sort of cardio low impact fat burning class, it will help you to burn more calories and keep your skin tight as you lose the fat.
Choose an activity that is easily integrated into your lifestyle and aim to do at least 45-60 minutes a day.
GI FOCUSED EATING PLAN QUESTIONS
Victoria’s QUICKSTART ENERGY PROGRAM
GI focused eating plan questions and answers.
I have gotten so many questions about my Quick Start Energy Program that has a Glycemic Index (GI) focused eating plan. It is amazing how many writers are covering the program right now. It is not new, but it is definitely revolutionary.
Thousands of women and men are using my program and millions are following a similar method of eating with outstanding succeess. Plus, I have guided and trained thousands of people personally and I have NEVER had a failure on the plan. There are people who did not use it properly or quit or lost their drive and discipline, but the PLAN itself has not failed. I love the concept. It saved my life and gave me a propserous and gratifying career. It has become a lifestlye and passion of mine.
I was diabetic, obese and had high blood pressure at a very young age and once I found the Glycemic Principle, I conquered it all with incredible results. The results were so amazing I was able to make a celebrity Fitness career with my physique, talent and experience. The GI focused eating plan is a healthy, balanced meal plan which offers a realistic approach to keeping weight off for good.
Is this diet healthy? Is it like other than food specific diets that cut out whole food groups?
Yes, this program is definitely different than other weight loss program because it is based on healthy eating. It is based on eating the right combination of protein, complex healthy carbohydrates, hydrating optimum fluids and proper fats. Plus I give you some insider secrets about reducing cellulite and belly fat.
Here are some other important life changing benefits:
Never feel hungry – Less mood swings – less PMS- less mental stress
Stabilize blood sugars and banish cravings – clarity of thinking
Lower risk of diabetes and heart disease and save money on pharmaceuticals
Follow a healthy and satisfying diet for your taste buds
What are the key principles of the diet?
The diet is based on established scientific fact that different carbohydrates get broken down by the body at different rates.
It is based on the idea that eating foods that have a low glycemic index. Since GI is a measurement that ranks how quickly or slowly foods are broken down by the body and used as energy, Low GI foods will release energy more slowly, helping to keep blood sugar levels stable and keeping you fuller for longer, your energy is higher longer, you store less fat and your mood is elevated longer. Your new found mental clarity helps your success.
Translation… you feel great, you lose weight, you are happier, you experience less biochemical anxiety, you are more alert, responsive and playful. Your ability to think and discern is clearer so you are able to make decisions easier. One of the benefits that I like the most is that I can concentrate better for longer periods of time. It makes for better reading, studying and task mastering.
Once my blood chemistry was balanced, I was able to sit down, be calm, quiet my mind from anxiety and sometimes depression. I was able to figure out what I was running from and started developing a plan to move me toward what I really wanted. I had been so emotionally unbalanced that I could not even see, feel or comprehend what it was that I wanted. By changing my diet and getting biochemically balanced, I was able to write out my career and business plan.
My entire life changed, I went from a neurotic kid to a mature businessperson and Fitness Celebrity. Deep inside I sort of knew what I wanted, but my mind was a mess and I thought I was losing it. IT was severe hypoglycemia which feels and acts as clinical depression. Determined not to go on meds and spend a fortune every month I searched for a natural solution.
What are the benefits of this diet?
Apart from helping you to lose weight, this diet boosts vitality by keeping blood sugar levels stable which stops you from feeling sluggish. It also helps prevent heart disease and strokes because it is a medical fact that the fatter you are the more likely you'll be to suffer from both conditions.
Who supports this diet?
This eating plan is not about hype or cheap sales, this program It has become a standard for many medical and fitness professionals.
It has been recommended as a method of eating by physicians, endocrinologists, diabetic nutrition specialist, in the USA and many other countries for years. This is a serious plan. It has come under attack by the “eat whatever you want and lose weight charletons” which is a joke. There is no way you can eat whatever you want and lose weight unless you are nine feet tall, have a basal metabolic rate (number of calories which your body needs to maintain it’s weight) of 7,000 calories.
I take my work seriously.
I want everyone to be fit, healthy, happy and free in every aspect of their life. I take offense when people talk about the program that saved my life and gave me a new start at a career that I would not have been able to do if I was still OBESE, unhappy, unmotivated and spending all my money on meds. I am so thankful to the scientists who help put it all togehter and made it so simple for me to create a total program using it. I put all the pieces together because eating is oonly aspect of my Quickstart Energy Program. I give you all elements I needed to transform my shape, my body, my blood Chemistry and my secrets for cellulite reduction along with the mental aspect of making the whole process work. If you don't have the mind and will and guidance to work it, NOTHING will work.
How much weight does the average person lose on the program?
If you apply yourself, follow the plan and work out with heart and discipline, you can lose up to 10lbs in a month. But I recommend losing weight more slowly - say around a pound a week. When you read about some of the amazing testimonials on the Quickstart Page you will see some of the possibilities for yourself. That is why I put up REAL people on there. I didn’t hire infomercial models or pay some people to use the program or use photoshop and manipulate the photos like some programs do.
If you get in the GI strategy of consistentFat Burning you can be like millions on other people who follow the plan and you can maintain your perfect weight and size the rest of your life."
Why are low glycemic index foods better for fat loss than other foods?
Low GI foods take longer for the body to digest leaving you with a sense of fullness longer. This means low GI foods are more likely to get you through to your next meal and you'll not be tempted to have quick sugary or fatty snacks."
Are all high glycemic index foods higher in calories than foods with a lower glycaemic index?
"On the whole yes because high GI foods tend to be more processed than lower GI foods and contain more sugar and fat. This means they are quickly digested by the body, although there are some exceptions.
"Watermelon and rice cakes, for instance, are very low in calories but high GI because they digest very quickly and leave you craving for your next meal or snack."
Can all food groups have a low glycaemic index?
"No. Carbohydrates are the only food measured using the glycaemic index.
"However, the diet puts all food groups including proteins and fats into three different categories consisting of red for prohibited foods, orange for limited foods and green for as many foods as you like."
Can I eat dessert?
Absolutely! Thanks to all the different manufacturers that make perfectly balanced desserts and nutrition bars, there are thousands of options and choices abailable.
Can I drink alcohol?
Not for the first thirty days during the detoxing phase and re-regulating your metabolic rate. When you reach a target initial fat loss, you can have a glass of wine or a light beer at dinner in moderation. Alcohol is not recommended because it clogs the liver, slows down your fast weight loss and it digests as a simple sugar which stimulates your appetite. Then you eat more and crave sugar which can send you into a snack attack eating frenzy. When you overeat bad foods, you destroy your progress and then you begin the downhill spiral of yo-yo weight gain.
Is exercise recommended on this diet?
Yes, you need to do some kind of cardio every day to start the fast burn process. You can walk, cycle, take some sort of cardio low impact fat burning class, it will help you to burn more calories and keep your skin tight as you lose the fat.
Choose an activity that is easily integrated into your lifestyle and aim to do at least 45-60 minutes a day.
Tight and Sexy not Skinny and Stringy
Detox Tea
I believe the most important organ in your body to care for is the liver. If you have a toxic liver, you will not burn fat fast. SO here is my favorite Detox Tea for your Liver and Kidneys. They work together in synergy. Peach Detox Tea, Yogi Tea Cleansing Tonic, Certified Organic - 16 Tea Bags to a box. The box sells for about $4.99. You just follow the directions on the box.
Stringy Skinny Celebs...
I have been seeing so many skinny stringy celebs on the tabloid covers and I want to share with you some tips to not let your body get stringy and soft like theirs.
1. You must not skip meals
2. You must eat good quality protein since muscle requires complete protein to build
3. You must stay hydrated
4. You must do some form of weight lifting - prefer light weights plus twice a week you want to go the gym and do a quick
circuit that has these exercises in it. I do every exercise for:
2 sets of 12 repetitions per exercise with weight that gets moderately difficult at the 8th rep
1. Leg Press
2. Leg Extension
3. Leg Abductors
4. Leg Adductor
Lat Pull down
Seated Lat Row
Tricep Pressdown
Bicep Curls
Abdominal Machine 3 sets of 15 Repetitions
TIght and Lean not Skinny and Stringy
If you follow the suggestions above while keeping your cardio going five times per week you will keep your body tight and lean. Those poor skinny celeb party and workaholic girls don't get to the gym and lift weights on a regular basis. They are dehydrated from partying. Alcohol dehydrates your body. Plus alcohol makes your liver toxic which shuts down your metabolic processes for cleansing and detoxing. They stay up late and do not eat healthy balanced meals on a daily basis. They may be popular here and there on tabloids and in Hollywood, but their bodies are showing their lifestyle and soon if they do not get with the program or get on the program, their internal organs may suffer irreversible damage.
I am not a hater. I don't hate those hollywood chicks the way the magazines do. It's their life. They are just living theirs in front of the world. I just can't believe that the press is so mean to them to sell magazines, yet they give them all types of publicity when they make a movie, release a CD or make a new reality show. They pump them up when they are rising and then drown them when they are sinking!
Do It For Yourself
That's why YOu can't live your life for someone else's approval and acceptance. You should NEVER diet for anyone else. You have to lose weight and get in shape for your own personal reasons. When you are in shape, you feel good, you have energy, you enjoy life and you have more joy to share with others. Others will get a benefit from your new found vitality.
If you lose it for someone else, it will always be conditional to you and that is damaging to your psyche. I will not work with a client unless they want it for themselves. You already have too many demands on us from many different sources and directions. The last thing you need is someone else looking over your shoulder every time you pick up a morsel of food. It's one thing to have an accountability partner it's another to have a critical person making a negative comment about your progress or lack thereof.
You can't please everyone. Most importantly, you shouldn't even try. DO what you know is right. Take care of yourself and cheer yourself on. Let your bathroom mirror and your new favorite smaller jeans be your cheerleader. Encourage your self, motivate your self. Be the absolute best you can be. Your true friends will be there for you and your user friends will be haters and fade away and try to guilt or talk you out of getting a hot body!
Hey friends, this is tough. I have been in this business enough to know what it takes to succeed and be content with who you are and your body size and shape. You know that deep in your heart there is a desire to live an abundant, joyous exciting and adventurous life. You should. It is your birthright and you can do, be have all that you desire if you are wiling to do whatever it takes. Don't wait - start today. Do not eat another thing that damages your body. Do not eat another thing that will make your body fat, sick and diseased. Do not engage in conversations that make you feel powerless! it's better to be silent than feed the negative demons who show up to mess us up!
Reach Higher and Climb Faster!
Love You all!
Victoria
I believe the most important organ in your body to care for is the liver. If you have a toxic liver, you will not burn fat fast. SO here is my favorite Detox Tea for your Liver and Kidneys. They work together in synergy. Peach Detox Tea, Yogi Tea Cleansing Tonic, Certified Organic - 16 Tea Bags to a box. The box sells for about $4.99. You just follow the directions on the box.
Stringy Skinny Celebs...
I have been seeing so many skinny stringy celebs on the tabloid covers and I want to share with you some tips to not let your body get stringy and soft like theirs.
1. You must not skip meals
2. You must eat good quality protein since muscle requires complete protein to build
3. You must stay hydrated
4. You must do some form of weight lifting - prefer light weights plus twice a week you want to go the gym and do a quick
circuit that has these exercises in it. I do every exercise for:
2 sets of 12 repetitions per exercise with weight that gets moderately difficult at the 8th rep
1. Leg Press
2. Leg Extension
3. Leg Abductors
4. Leg Adductor
Lat Pull down
Seated Lat Row
Tricep Pressdown
Bicep Curls
Abdominal Machine 3 sets of 15 Repetitions
TIght and Lean not Skinny and Stringy
If you follow the suggestions above while keeping your cardio going five times per week you will keep your body tight and lean. Those poor skinny celeb party and workaholic girls don't get to the gym and lift weights on a regular basis. They are dehydrated from partying. Alcohol dehydrates your body. Plus alcohol makes your liver toxic which shuts down your metabolic processes for cleansing and detoxing. They stay up late and do not eat healthy balanced meals on a daily basis. They may be popular here and there on tabloids and in Hollywood, but their bodies are showing their lifestyle and soon if they do not get with the program or get on the program, their internal organs may suffer irreversible damage.
I am not a hater. I don't hate those hollywood chicks the way the magazines do. It's their life. They are just living theirs in front of the world. I just can't believe that the press is so mean to them to sell magazines, yet they give them all types of publicity when they make a movie, release a CD or make a new reality show. They pump them up when they are rising and then drown them when they are sinking!
Do It For Yourself
That's why YOu can't live your life for someone else's approval and acceptance. You should NEVER diet for anyone else. You have to lose weight and get in shape for your own personal reasons. When you are in shape, you feel good, you have energy, you enjoy life and you have more joy to share with others. Others will get a benefit from your new found vitality.
If you lose it for someone else, it will always be conditional to you and that is damaging to your psyche. I will not work with a client unless they want it for themselves. You already have too many demands on us from many different sources and directions. The last thing you need is someone else looking over your shoulder every time you pick up a morsel of food. It's one thing to have an accountability partner it's another to have a critical person making a negative comment about your progress or lack thereof.
You can't please everyone. Most importantly, you shouldn't even try. DO what you know is right. Take care of yourself and cheer yourself on. Let your bathroom mirror and your new favorite smaller jeans be your cheerleader. Encourage your self, motivate your self. Be the absolute best you can be. Your true friends will be there for you and your user friends will be haters and fade away and try to guilt or talk you out of getting a hot body!
Hey friends, this is tough. I have been in this business enough to know what it takes to succeed and be content with who you are and your body size and shape. You know that deep in your heart there is a desire to live an abundant, joyous exciting and adventurous life. You should. It is your birthright and you can do, be have all that you desire if you are wiling to do whatever it takes. Don't wait - start today. Do not eat another thing that damages your body. Do not eat another thing that will make your body fat, sick and diseased. Do not engage in conversations that make you feel powerless! it's better to be silent than feed the negative demons who show up to mess us up!
Reach Higher and Climb Faster!
Love You all!
Victoria
Sunday, June 03, 2007
More Fat Burning Tips
Hello New Students and my Trusted Graduates of Fat Burning and Body Transforming Dancing.
My name is MS Johnson, if you're a student of Fat Burning! I am the Ultimate Body Transformation Teacher and the Professor is in the house and blogging you some truth and tips on reshaping your assets today!
Those of you returning, I hope you had a week of results. You are either moving closer to your perfect body or you are moving closer to your next pant size! AAAHHHH!
In my inner circle, group, last week was an amazing week for training and fat loss. My personal clients are seeing amazing results from the kicked up cardio i have them performing. If you have not done hi/lo cardio in a while, you have to jump back into or START! It is so awesome for fat burning and sexy leg development.
In this week to come, set a goal for yourself to be disciplined and focused on your summer body training. This is the best time to get your body ready for heat and head turning and jaw dropping legs!!
if you need some more mini ideas for fat burning here they are: Grapefruit in the morning as a mid morning snack and at night for an evening snack. here's why...Grapefruit has no fat, is low in calories and sodium, and is packed with vitamin C; the pink variety contributes beta-carotene. Grapefruit also contains enzymes that make our body burn fat for energy, resulting in quick and easy weight loss.
Cinnamon- Sprinkle it on! Research shows that a quarter teaspoon of cinnamon helps metabolize sugars and that helps stabilize blood sugar. Balanced blood chemistry help curbs your appetite and elevate your mood. You feel good while you are losing fat. The opposite is true of excess blood sugar levels. That will increase fat storing. Cinnamon also brings out natural sweetness in food and adds a delightful taste to foods. Sprinkle it generously on your favorite low-glycemic foods. Get creative and spice up your life this week.
Green Tea - Sip it, swig it, gulp it.. just drink it! Green tea is one ambitious beverage. Not only does it help prevent cancer and heart disease, but numerous research studies have also found that drinking green tea, or taking green tea supplements, can also raise your metabolic rate.
Just how big of a difference can this potential fat-burning brew make? Some researchers claim if you drink five cups of green tea a day, you'll burn 70 to 80 extra calories. It's loaded with antioxidants. Plus check out some of the mind expanding benefits and see what makes green tea so special.
The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.
I just bought some new Crystal light green tea. I don't know if i will like it because I usually drink decaf green tea throughout the day I want to add some variety. Although I have to be careful because when I venture too far from my regular eating and drinking plan, I could slip and take some
not so lean diet busting liberties.
There are three tips to help you this week. Check back later in the week and see how my workouts and gym excursions are going. I love to workout and hope you do too. We deserve to have the best life possible. We can only do good when we feel good and we can only experience at the level of our involvement and commitment. I am committed to help you succeed. Stay off the negative (haters) web sites that degrade every diet on the planet. Keep your eyes on your prize. Look at fun, inspiring pretty pictures, read fun articles and laugh every single day this week. Laughter is healing and it adds face value!
Be the Change this week. Walk like you woyld wak if your were at your perfect size. Eat like a Super Model whose millions depend on your body. Feel your perfect weight. Smile with victory in your eyes!!
GO out there and get your groove on this week and become a disco inferno, a music driven fat burning machine!
Love You!
MS Johnson
Victoria - Your Celebrity Personal Trainer
My name is MS Johnson, if you're a student of Fat Burning! I am the Ultimate Body Transformation Teacher and the Professor is in the house and blogging you some truth and tips on reshaping your assets today!
Those of you returning, I hope you had a week of results. You are either moving closer to your perfect body or you are moving closer to your next pant size! AAAHHHH!
In my inner circle, group, last week was an amazing week for training and fat loss. My personal clients are seeing amazing results from the kicked up cardio i have them performing. If you have not done hi/lo cardio in a while, you have to jump back into or START! It is so awesome for fat burning and sexy leg development.
In this week to come, set a goal for yourself to be disciplined and focused on your summer body training. This is the best time to get your body ready for heat and head turning and jaw dropping legs!!
if you need some more mini ideas for fat burning here they are: Grapefruit in the morning as a mid morning snack and at night for an evening snack. here's why...Grapefruit has no fat, is low in calories and sodium, and is packed with vitamin C; the pink variety contributes beta-carotene. Grapefruit also contains enzymes that make our body burn fat for energy, resulting in quick and easy weight loss.
Cinnamon- Sprinkle it on! Research shows that a quarter teaspoon of cinnamon helps metabolize sugars and that helps stabilize blood sugar. Balanced blood chemistry help curbs your appetite and elevate your mood. You feel good while you are losing fat. The opposite is true of excess blood sugar levels. That will increase fat storing. Cinnamon also brings out natural sweetness in food and adds a delightful taste to foods. Sprinkle it generously on your favorite low-glycemic foods. Get creative and spice up your life this week.
Green Tea - Sip it, swig it, gulp it.. just drink it! Green tea is one ambitious beverage. Not only does it help prevent cancer and heart disease, but numerous research studies have also found that drinking green tea, or taking green tea supplements, can also raise your metabolic rate.
Just how big of a difference can this potential fat-burning brew make? Some researchers claim if you drink five cups of green tea a day, you'll burn 70 to 80 extra calories. It's loaded with antioxidants. Plus check out some of the mind expanding benefits and see what makes green tea so special.
The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.
I just bought some new Crystal light green tea. I don't know if i will like it because I usually drink decaf green tea throughout the day I want to add some variety. Although I have to be careful because when I venture too far from my regular eating and drinking plan, I could slip and take some
not so lean diet busting liberties.
There are three tips to help you this week. Check back later in the week and see how my workouts and gym excursions are going. I love to workout and hope you do too. We deserve to have the best life possible. We can only do good when we feel good and we can only experience at the level of our involvement and commitment. I am committed to help you succeed. Stay off the negative (haters) web sites that degrade every diet on the planet. Keep your eyes on your prize. Look at fun, inspiring pretty pictures, read fun articles and laugh every single day this week. Laughter is healing and it adds face value!
Be the Change this week. Walk like you woyld wak if your were at your perfect size. Eat like a Super Model whose millions depend on your body. Feel your perfect weight. Smile with victory in your eyes!!
GO out there and get your groove on this week and become a disco inferno, a music driven fat burning machine!
Love You!
MS Johnson
Victoria - Your Celebrity Personal Trainer
Thursday, May 31, 2007
Just Move-Burn That Fat
Wow!
what a crazy day! I had one goal this morning. Work out for 60 minutes in my fat burning zone. I finally got through my to do list. drank two quarts of water by noon, ate my low-glycemic breakfast, drank my super cellulite busting shake with Amino Charge and I was out the door heading someplace.
I decided to go to an eclectic place to wrk out because I wanted to JUST SWEAT! No frills, no glamour, no matching outfits..just stupid crazy fat blasting.
I got through 30 minutes of traffic and drove into the parking garage of the Club and sailed right in without a pass! COOL!!
right in the front row, this mom was getting into her car and was leaving and waved at me to take her spot! SWEET!! What great blessings. All of a sudden, this tricked out, music blaring giant truck with this sketchy meth looking guy with bad skin started screaming at both of us for blocking the garage traffic. He was totally tweaking!!! i pretended not to see him or hear him and the MOM was sobrave. She saw him going nuts and she locked her car doors and took her sweet time just to piss him off some more and she waved me into her FRONT ROW spot and I drove in giggling.
A security guard came over to walk me in and make sure I was okay! Then he took a chair, sat 20 feet from my car to make sure that wild man didn't key my car or something. That was my sign! I knew the workout was going to be good. I made it to a class
that was fun. Even though little miss NO-Rhythm put her high rise step right in front of me. She just could not get it going!
The music was good, the moves were good, but this lady in the front row would not SHUT UP!!!!!! She did commentary about everything. I don't know what has happened in Aerobics. THere is no etiquette, no reguard for the team synergy and why do dead people stand in the front and shut the energy flow down????
The poor instructor kept talking about her personal week, weekend and business trip to come. I tuned her out and rocked anyway. It's not her fault, she would ask the people questions and NO ONE would answer so she had to do something to stay engaged. That is the worst by the way for those of you who go to classes. ANSWER the instructor when they ask you a question. When you engage you get more motivation too.
So you see, you aren't the only one who has a hard time getting cardio in everyday! But you have to! you have to stimulate your metabolic rate. You have to pay it forward and burn more calories than you eat. You have to stoke the fire and look past all the crap of life sometimes and just ROCK anyway.
We need to just move and take care of our needs regardless of all the to do lists, the stuff.
Tomorrow i will do vertical training and dance. I am so fired up after watching So You THink You Can Dance last night. I love Benji's little sister. AND I totally think Benji is an inspiring dancer! Real Dancer's have great bodies and they are so creative. I love it! Plus i just LOVE to dance, don't you? keep eating your greens, drinking your water and getting your sleep. If you don;t sleep, you ruin your future. If you are deydrated, you can't flush out the fat or toxins that create disease. I only keep reminding you because I care about you. I want you to take loving care of yourself. I want you to do everything you can to
be fit, healthy and fabulous. YOu have to have FUN every single day. You can't get the days back. SO do something tomorrow that makes you laugh, smile and feel fantastic inside. You deserve it!
Victoria
what a crazy day! I had one goal this morning. Work out for 60 minutes in my fat burning zone. I finally got through my to do list. drank two quarts of water by noon, ate my low-glycemic breakfast, drank my super cellulite busting shake with Amino Charge and I was out the door heading someplace.
I decided to go to an eclectic place to wrk out because I wanted to JUST SWEAT! No frills, no glamour, no matching outfits..just stupid crazy fat blasting.
I got through 30 minutes of traffic and drove into the parking garage of the Club and sailed right in without a pass! COOL!!
right in the front row, this mom was getting into her car and was leaving and waved at me to take her spot! SWEET!! What great blessings. All of a sudden, this tricked out, music blaring giant truck with this sketchy meth looking guy with bad skin started screaming at both of us for blocking the garage traffic. He was totally tweaking!!! i pretended not to see him or hear him and the MOM was sobrave. She saw him going nuts and she locked her car doors and took her sweet time just to piss him off some more and she waved me into her FRONT ROW spot and I drove in giggling.
A security guard came over to walk me in and make sure I was okay! Then he took a chair, sat 20 feet from my car to make sure that wild man didn't key my car or something. That was my sign! I knew the workout was going to be good. I made it to a class
that was fun. Even though little miss NO-Rhythm put her high rise step right in front of me. She just could not get it going!
The music was good, the moves were good, but this lady in the front row would not SHUT UP!!!!!! She did commentary about everything. I don't know what has happened in Aerobics. THere is no etiquette, no reguard for the team synergy and why do dead people stand in the front and shut the energy flow down????
The poor instructor kept talking about her personal week, weekend and business trip to come. I tuned her out and rocked anyway. It's not her fault, she would ask the people questions and NO ONE would answer so she had to do something to stay engaged. That is the worst by the way for those of you who go to classes. ANSWER the instructor when they ask you a question. When you engage you get more motivation too.
So you see, you aren't the only one who has a hard time getting cardio in everyday! But you have to! you have to stimulate your metabolic rate. You have to pay it forward and burn more calories than you eat. You have to stoke the fire and look past all the crap of life sometimes and just ROCK anyway.
We need to just move and take care of our needs regardless of all the to do lists, the stuff.
Tomorrow i will do vertical training and dance. I am so fired up after watching So You THink You Can Dance last night. I love Benji's little sister. AND I totally think Benji is an inspiring dancer! Real Dancer's have great bodies and they are so creative. I love it! Plus i just LOVE to dance, don't you? keep eating your greens, drinking your water and getting your sleep. If you don;t sleep, you ruin your future. If you are deydrated, you can't flush out the fat or toxins that create disease. I only keep reminding you because I care about you. I want you to take loving care of yourself. I want you to do everything you can to
be fit, healthy and fabulous. YOu have to have FUN every single day. You can't get the days back. SO do something tomorrow that makes you laugh, smile and feel fantastic inside. You deserve it!
Victoria
Sunday, May 27, 2007
Picture Yourself Perfect
Here is an email I received that I am going to answer.
To:info@victoriajohnson.com
Subject: teen weight
I am a fifteen year old girl who was not able to exercise for 1.5 years because of a knee problem. I have been able to exercise for five months because my knees have gotten better after physical therapy. I am 5'4 and 131 pounds. My doctor told me to lose a few pounds. I would like to lose around five. I have been doing indoor walking and aerobics DVDs. There is no junk food in my house because of me and I eat healthily at home. When I leave home, I eat a lot of unhealthy foods. My doctor told me to eat 1800 calories a day. I have a problem with motivation, too. Do you have any tips?
Miss Teen,
Thank you for using good judgment and writing to me instead of going to some drugstore and getting hyper diet pills that ruin your health make your metabolism a chaotic mess.
1. If you are going to eat 1,800 calories you need to make sure that you get a calculator out and split your calories up so that you eat three to four equal meals throughout the day. You don't want to eat a little in the morning, and a little at lunch and then eat a lot at night. You need to make sure that your last meal is by 7:00 PM!
2. Make sure you are using your DVD's every week alternating them so that you don't over-stress your knee by over-training using one particular type of a workout.
3. Drink water, cut out all sugar, switch to fresh fruit for any sweet snack attacks.
4. Motivation.
Your mind sees and thinks in pictures. "What you think about, comes about" write out your goals and look at them first thing in the morning and right before you go to sleep. Let your goal become a part of your thoughts in a fun and positive way.
Get your favorite magazine and cut out pictures of your favorite looks and body types that look like yours and inspire you. Also cut out words, phrases, poems or anything that brings a smile to your face and make you feel good.
If you have a pair of jeans or something that you want to wear a few pounds from now put them someplace where you can see them.
We all need visual inspiration. You have to Picture Yourself Perfect and then take the necessary action to make it happen. Train right, eat right and sleep well.
What you see is what you get. Only look at good and healthy pictures, only watch
good shows and read great books. Look for what is good and good will be drawn to
you. Think of healthy and happy and that will show up in your life. DO not become
diet obsessed, but develop a lifestyle of healthy eating, training and thinking.
Make your world a world of fun, possibility and beauty. Clear all the things out of your room that make you feel uncomfortable or not empowered. Organize your room and
keep it organized. An organized space creates a quiet mind. A quite mind is a powerful mind. You can develop habits now that you can use the rest of your life to help you be successful.
Go back through and print out your favorite newsletters i have done and read them often and become self educated about your body and metabolism.
5. Get a Fitness Friend
If possible, get a fitness friend. Someone who likes to workout with you and is also wanting to get in shape. It is much easier with a friend. If not, that's okay. I'm your friend and every time you put in my DVD, just know that I AM talking to only YOU as we work out together. I will motivate and inspire you!
Miss Teen, You can do it. You can be five pounds thinner by summer break! Woohooo! just in time to go outside for beautiful nature walks and sport some cute shorts!
Blessings and Hugs,
Victoria
To:info@victoriajohnson.com
Subject: teen weight
I am a fifteen year old girl who was not able to exercise for 1.5 years because of a knee problem. I have been able to exercise for five months because my knees have gotten better after physical therapy. I am 5'4 and 131 pounds. My doctor told me to lose a few pounds. I would like to lose around five. I have been doing indoor walking and aerobics DVDs. There is no junk food in my house because of me and I eat healthily at home. When I leave home, I eat a lot of unhealthy foods. My doctor told me to eat 1800 calories a day. I have a problem with motivation, too. Do you have any tips?
Miss Teen,
Thank you for using good judgment and writing to me instead of going to some drugstore and getting hyper diet pills that ruin your health make your metabolism a chaotic mess.
1. If you are going to eat 1,800 calories you need to make sure that you get a calculator out and split your calories up so that you eat three to four equal meals throughout the day. You don't want to eat a little in the morning, and a little at lunch and then eat a lot at night. You need to make sure that your last meal is by 7:00 PM!
2. Make sure you are using your DVD's every week alternating them so that you don't over-stress your knee by over-training using one particular type of a workout.
3. Drink water, cut out all sugar, switch to fresh fruit for any sweet snack attacks.
4. Motivation.
Your mind sees and thinks in pictures. "What you think about, comes about" write out your goals and look at them first thing in the morning and right before you go to sleep. Let your goal become a part of your thoughts in a fun and positive way.
Get your favorite magazine and cut out pictures of your favorite looks and body types that look like yours and inspire you. Also cut out words, phrases, poems or anything that brings a smile to your face and make you feel good.
If you have a pair of jeans or something that you want to wear a few pounds from now put them someplace where you can see them.
We all need visual inspiration. You have to Picture Yourself Perfect and then take the necessary action to make it happen. Train right, eat right and sleep well.
What you see is what you get. Only look at good and healthy pictures, only watch
good shows and read great books. Look for what is good and good will be drawn to
you. Think of healthy and happy and that will show up in your life. DO not become
diet obsessed, but develop a lifestyle of healthy eating, training and thinking.
Make your world a world of fun, possibility and beauty. Clear all the things out of your room that make you feel uncomfortable or not empowered. Organize your room and
keep it organized. An organized space creates a quiet mind. A quite mind is a powerful mind. You can develop habits now that you can use the rest of your life to help you be successful.
Go back through and print out your favorite newsletters i have done and read them often and become self educated about your body and metabolism.
5. Get a Fitness Friend
If possible, get a fitness friend. Someone who likes to workout with you and is also wanting to get in shape. It is much easier with a friend. If not, that's okay. I'm your friend and every time you put in my DVD, just know that I AM talking to only YOU as we work out together. I will motivate and inspire you!
Miss Teen, You can do it. You can be five pounds thinner by summer break! Woohooo! just in time to go outside for beautiful nature walks and sport some cute shorts!
Blessings and Hugs,
Victoria
Sunday, May 20, 2007
Real Fat Burning
They Don't Call Me the Queen For Nothing!
The Cardio Queen That Is
I had to shoot a special promotion for one of my oversees accounts on Friday and I
wanted to lose a couple pounds of fat so I evaluated my workouts, my diet and looked real hard at the wardrobe my stylist layed out for me slide into.
I got my body fat analyzed and saw that I could drop some Crisco.
After analyzing everything, I sat down and made my plan.
1. Stay strict and only eat the foods on the low-glycemic
list from my Quickstart Energy Program.
2. Do daily doubles like I make my athletes
3. Stop skipping meals
4. Up my photo image affirmations
5. Put up more motivating photos in every room
6. Up My Cardio
7. Cut out all unnecessary conversations, meetings,
phone calls and emails. Too much interaction is draining and
wastes precious energy and time.
Monday...
Awake at 7:00 AM
Body Balance/ Blood sugar tablets/ L-Carnitine
Bkfst amino charge shake super crazy green
6 egg whites 2 yolks
4 veggie sausage
AHHHHHH!!!!
12:00 went to gym to do a cardio class and they had a sub (literally) instructor teaching yoga because she was the only person available with a pulse. So I punted and did the couch cardio machine.
You know the bike that feels like you are sitting on a sofa with your feet up.
They even have arm rests, cup holders for beer and a slot for the remote! heehee. Heart Rate- 140 bpm for 30 minutes.
Unfortunately it was right ext to the basketball court, so I had to put a towel over my head and cover up my breasts. For some reason the basketballs kept rolling toward the bikes.
Hey, no one gets a free look! I ate two times before evening workout.
4:15 - Anti-Cellulite Secret Ingredients Shake
5:00-6:30 90 minutes on the Stepmill
90 minutes 155 bpm
347 floors
7.5 miles
2 quarts of water with Body balance, Ener-C
2 Fat burners
1 l-carnitine
2 hoodia two hours before workout
Dinner Stir Fry (steamed) vegetables with 3 oz. chicken and 4 oz. beef
Bed at 10:00 PM
Tuesday
Up at 7:00 AM
Same Breakfast every day of the week
10:00
Step Training Workout
45 Minutes - heart Rate 145 BPM
Stretch and Vertical Training w/ light weights
5:00 PM
Upright Stationary Cycling
Light Weights
Heart rate 30 minutes 150 BPM
Stretch
Bed at 10:00 PM
Wednesday
Same Wake Up and Lay Down time
Same food schedule
1:00 hi/lo Cardio
Cardio 90 minutes
heart Rate 155-165 bpm
Lunch
5:30-6:30 Step Workout
Heart rate 130 bpm
Thursday
Same eating schedule
Same Wake Up and Lay Down schedule
Rest and recover all day
6:00-7:30 Step Cardio
Heart Rate 150 bpm
Friday
Repeat all
Workout.. 12:30-3:00
High/Low cardio Heart rate 160-165 BPM
Light Weights
Saturday
same.. food and rest
11:30-2:00
Hi/Low cardio Heart rate 160 BPM
Lay down at 1:00 AM wired from week of intense training!!!
Sunday
wake up at 10:00 AM
Body Fat analysis
down to my desired size and %!
YES!!! Got set up for the shoot!
I was DOWN a solid waist size and my legs were tight, my abs were totally flat, my arms were crazy sexy.
I more than achieved my goal!! The shoot was perfect and we got perfect shots in a matter of minutes!! i have done so many shoots that i know my good side, my poses and most of all I know how to pose my body so that I feel good about you all looking at my work. I am real about everything and I want my love for you and my passion for life to come through.
WARNING..
DON'T TRY THIS AT HOME!!
No, I do not splurge and eat all kind of junk after a shoot like some people. I usually rest, get a massage, go see my favorite Chiropractor to put my body back into alignment. I also like to be nurtured so I will get a facial and get all the camera make up out of my skin pores.
If you have goal, you have to go for it. You have to sit down, write out your plan, step away from negativity and put in the time. No matter what your goal is, if you are willing to work hard and be persistent, you can do it.
Persistence will beat talent many times. Dream big, reach high and put yourself and your health first.
It's important that we take care of ourselves. So go out this week and pamper yourself and do something nurturing and fun. Don't put off living. Wear your favorite clothes now, wear your favorite lipstick every day!
On that note, I'm going to do something really nurturing, take a nap!
Blessings and Hugs,
Victoria
The Cardio Queen That Is
I had to shoot a special promotion for one of my oversees accounts on Friday and I
wanted to lose a couple pounds of fat so I evaluated my workouts, my diet and looked real hard at the wardrobe my stylist layed out for me slide into.
I got my body fat analyzed and saw that I could drop some Crisco.
After analyzing everything, I sat down and made my plan.
1. Stay strict and only eat the foods on the low-glycemic
list from my Quickstart Energy Program.
2. Do daily doubles like I make my athletes
3. Stop skipping meals
4. Up my photo image affirmations
5. Put up more motivating photos in every room
6. Up My Cardio
7. Cut out all unnecessary conversations, meetings,
phone calls and emails. Too much interaction is draining and
wastes precious energy and time.
Monday...
Awake at 7:00 AM
Body Balance/ Blood sugar tablets/ L-Carnitine
Bkfst amino charge shake super crazy green
6 egg whites 2 yolks
4 veggie sausage
AHHHHHH!!!!
12:00 went to gym to do a cardio class and they had a sub (literally) instructor teaching yoga because she was the only person available with a pulse. So I punted and did the couch cardio machine.
You know the bike that feels like you are sitting on a sofa with your feet up.
They even have arm rests, cup holders for beer and a slot for the remote! heehee. Heart Rate- 140 bpm for 30 minutes.
Unfortunately it was right ext to the basketball court, so I had to put a towel over my head and cover up my breasts. For some reason the basketballs kept rolling toward the bikes.
Hey, no one gets a free look! I ate two times before evening workout.
4:15 - Anti-Cellulite Secret Ingredients Shake
5:00-6:30 90 minutes on the Stepmill
90 minutes 155 bpm
347 floors
7.5 miles
2 quarts of water with Body balance, Ener-C
2 Fat burners
1 l-carnitine
2 hoodia two hours before workout
Dinner Stir Fry (steamed) vegetables with 3 oz. chicken and 4 oz. beef
Bed at 10:00 PM
Tuesday
Up at 7:00 AM
Same Breakfast every day of the week
10:00
Step Training Workout
45 Minutes - heart Rate 145 BPM
Stretch and Vertical Training w/ light weights
5:00 PM
Upright Stationary Cycling
Light Weights
Heart rate 30 minutes 150 BPM
Stretch
Bed at 10:00 PM
Wednesday
Same Wake Up and Lay Down time
Same food schedule
1:00 hi/lo Cardio
Cardio 90 minutes
heart Rate 155-165 bpm
Lunch
5:30-6:30 Step Workout
Heart rate 130 bpm
Thursday
Same eating schedule
Same Wake Up and Lay Down schedule
Rest and recover all day
6:00-7:30 Step Cardio
Heart Rate 150 bpm
Friday
Repeat all
Workout.. 12:30-3:00
High/Low cardio Heart rate 160-165 BPM
Light Weights
Saturday
same.. food and rest
11:30-2:00
Hi/Low cardio Heart rate 160 BPM
Lay down at 1:00 AM wired from week of intense training!!!
Sunday
wake up at 10:00 AM
Body Fat analysis
down to my desired size and %!
YES!!! Got set up for the shoot!
I was DOWN a solid waist size and my legs were tight, my abs were totally flat, my arms were crazy sexy.
I more than achieved my goal!! The shoot was perfect and we got perfect shots in a matter of minutes!! i have done so many shoots that i know my good side, my poses and most of all I know how to pose my body so that I feel good about you all looking at my work. I am real about everything and I want my love for you and my passion for life to come through.
WARNING..
DON'T TRY THIS AT HOME!!
No, I do not splurge and eat all kind of junk after a shoot like some people. I usually rest, get a massage, go see my favorite Chiropractor to put my body back into alignment. I also like to be nurtured so I will get a facial and get all the camera make up out of my skin pores.
If you have goal, you have to go for it. You have to sit down, write out your plan, step away from negativity and put in the time. No matter what your goal is, if you are willing to work hard and be persistent, you can do it.
Persistence will beat talent many times. Dream big, reach high and put yourself and your health first.
It's important that we take care of ourselves. So go out this week and pamper yourself and do something nurturing and fun. Don't put off living. Wear your favorite clothes now, wear your favorite lipstick every day!
On that note, I'm going to do something really nurturing, take a nap!
Blessings and Hugs,
Victoria
Sunday, May 13, 2007
MAKE Your Dreams Come True
NEW WEEK - NEW LIFE!
It is a beautiful day and I am sitting out in the sun giggling like a five year old at a birthday party.
I just finished staring at the cover of People Magazine that has one of my clients on the cover as a Weight Loss Success Story.
It is thrilling to see someone set a goal, work through all the obstacles they face on the path to attaining it. That's a hard fast fact about life. "It Ain't Easy".
Beginning this week, you can create the life of your dreams and wear all the glam clothes you have always daydreamed about. And don't even try to pretend it doesn't matter. Clothes are an expression of who you are and a vehicle to share your creativity with the world around you.
NOTHING GREAT COMES EASY
Camille fought for her goal each day by moving from a place of depression, extremely poor health to what Fergie sings about, "Glamorous" living.
I'm sure if you're like me, you have days when you just can't bear to eat one more carrot or drink one more ounce of water, you feel like you are going to hurl if you take one more bite of some tasteless egg whites.
DO NOT SKIP MEALS
I trained so hard on Saturday, that i could barely lift my fork to eat my last meal of the day. I was nauseous from dehydration and sore from a high intensity step training workout. But i knew I did not eat my fish and vegetables, my blood sugar would spiral out of control and I would hit rock bottom and go into an emotional food/mood black hole. That would ruin the entire experience I had earlier dancing and training.
How many times have you done that? skipped a meal, then went on a crazy food binge? Yeah me too. That was also one of Camille's issues she had to overcome. SHe was so busy and she was so stressed, that she would go hours and not eat anything and then at night she would crave sweets and give in to sugary goodies.
Camille had every diabetes symptom and she was suffering from unpredictable mood swings when we fist met. She was trying so hard to lose weight when I first met her that she would barely speak to me without being angry. She was not angry at me, she was angry at all the programs that had failed and at herself for feeling like a failure.
She felt like she was doomed to live in a fat suit that was suffocating the very essence of life right out her soul. She would cry every-time we talked. It was so hard for her to try ONE MORE TIME. She didn't feel like she had the money to pay an elite trainer like me and she did not feel like she was worthy to invest the necessary time it was going to take into her own body.
COUNT THE COST
The cost of dis-order and dis-ease is hundreds of dollars more than my DVD's and
my Quick Start Energy Program that she used to lose over ONE HUNDRED POUNDS OF LIFE ROBBING- SELF ESTEEM DESTROYING GREASE! She started with me by pure faith. She had been praying to God for an answer to her health problems and asked God to send her a TRAINER. God did her one better, He not only sent her a trainer, He sent her a Celebrity Trainer, TV Hostess, Author and Lifestyle Coach who works with professional athletes as well, artists and anyone who has the desire to transform their body and fire up their life.
GET PAST THE PAIN
I finally convinced Camille to try Use My Quickstart Energy Eating Program and my
Power Shaping Vertical Training workout and she did the DVD at home so that no one would see her. She loved starting that way and learning how to move her body with perfect posture and steady motion.
She said she was out of breath at first, but kept at it and each time she did it, it got easier and soon she had mastered it and weight started to come off. She said her
jeans started getting loose and her arms stopped jiggling. Once she had got past the pain of giving up her old fatty foods, changing her schedule, release controlling friends and the soreness that comes with a REAL weight loss promoting workouts, she found her new body. She became sold on the workout and still does it today almost three years later. She found that without the workouts, she did not have energy
I HAD TO PAY THE PRICE
When I was obese and i finally decided to lose weight,I took a part time assignment to pay for training and diet accountability. NO one can do it alone. You need a coach. We all do. Every great athlete has a coach and a mentor. Every great business owner that wants to be successful has accountants, consultants and look for a multitude of sources for innovation, creativity and profitability.
Your body and your health is your greatest responsibility. when you lose your health and your motivation, you lose your drive to be great and succeed. Every relationship you are involved in is affected. How you feel about yourself determines how you perform and how you share yourself
with others.
YOU ARE SPECIAL
You are so unique and so special but you will NEVER realize it if you don't do the right things for your body, your health, your mind and your Spirit. You are not on the earth alone and you were not made to function alone. Get connected with people of power and energy. Get away form negative energy sucking losers who complain all the time, people who use you and and make you feel obligated to help THEM great what they want while you suffer in silence. You have a voice and you have a destiny.
Camille went on to RELEASE the extra weight, change her opinion of herself and her worth and went as far as moving to NEW Place where she feels free and powerful. How about you, what do you need to do this week to feel more powerful and more free and in control of your future.
It can start as simple as controlling your appetite, controlling your tongue by not saying negative words and stop complaining and telling your stuff to anyone who will listen hoping for sympathy. Don't ever seek sympathy, only seek solutions and guidance from above. NO one knows you better than
your creator.
This is going to be an awesome week for you. I feel it right now. I love it when women understand that they are no one's slave and they have the right to live in abundance and prosperity. You deserve a life of joy and outrageous adventure. You have the right to jump out of bed with energy and vitality, rush to your closet because you can't wait to put on beautiful clothing that is worthy of being displayed on your precious body!
It is a beautiful day and I am sitting out in the sun giggling like a five year old at a birthday party.
I just finished staring at the cover of People Magazine that has one of my clients on the cover as a Weight Loss Success Story.
It is thrilling to see someone set a goal, work through all the obstacles they face on the path to attaining it. That's a hard fast fact about life. "It Ain't Easy".
Beginning this week, you can create the life of your dreams and wear all the glam clothes you have always daydreamed about. And don't even try to pretend it doesn't matter. Clothes are an expression of who you are and a vehicle to share your creativity with the world around you.
NOTHING GREAT COMES EASY
Camille fought for her goal each day by moving from a place of depression, extremely poor health to what Fergie sings about, "Glamorous" living.
I'm sure if you're like me, you have days when you just can't bear to eat one more carrot or drink one more ounce of water, you feel like you are going to hurl if you take one more bite of some tasteless egg whites.
DO NOT SKIP MEALS
I trained so hard on Saturday, that i could barely lift my fork to eat my last meal of the day. I was nauseous from dehydration and sore from a high intensity step training workout. But i knew I did not eat my fish and vegetables, my blood sugar would spiral out of control and I would hit rock bottom and go into an emotional food/mood black hole. That would ruin the entire experience I had earlier dancing and training.
How many times have you done that? skipped a meal, then went on a crazy food binge? Yeah me too. That was also one of Camille's issues she had to overcome. SHe was so busy and she was so stressed, that she would go hours and not eat anything and then at night she would crave sweets and give in to sugary goodies.
Camille had every diabetes symptom and she was suffering from unpredictable mood swings when we fist met. She was trying so hard to lose weight when I first met her that she would barely speak to me without being angry. She was not angry at me, she was angry at all the programs that had failed and at herself for feeling like a failure.
She felt like she was doomed to live in a fat suit that was suffocating the very essence of life right out her soul. She would cry every-time we talked. It was so hard for her to try ONE MORE TIME. She didn't feel like she had the money to pay an elite trainer like me and she did not feel like she was worthy to invest the necessary time it was going to take into her own body.
COUNT THE COST
The cost of dis-order and dis-ease is hundreds of dollars more than my DVD's and
my Quick Start Energy Program that she used to lose over ONE HUNDRED POUNDS OF LIFE ROBBING- SELF ESTEEM DESTROYING GREASE! She started with me by pure faith. She had been praying to God for an answer to her health problems and asked God to send her a TRAINER. God did her one better, He not only sent her a trainer, He sent her a Celebrity Trainer, TV Hostess, Author and Lifestyle Coach who works with professional athletes as well, artists and anyone who has the desire to transform their body and fire up their life.
GET PAST THE PAIN
I finally convinced Camille to try Use My Quickstart Energy Eating Program and my
Power Shaping Vertical Training workout and she did the DVD at home so that no one would see her. She loved starting that way and learning how to move her body with perfect posture and steady motion.
She said she was out of breath at first, but kept at it and each time she did it, it got easier and soon she had mastered it and weight started to come off. She said her
jeans started getting loose and her arms stopped jiggling. Once she had got past the pain of giving up her old fatty foods, changing her schedule, release controlling friends and the soreness that comes with a REAL weight loss promoting workouts, she found her new body. She became sold on the workout and still does it today almost three years later. She found that without the workouts, she did not have energy
I HAD TO PAY THE PRICE
When I was obese and i finally decided to lose weight,I took a part time assignment to pay for training and diet accountability. NO one can do it alone. You need a coach. We all do. Every great athlete has a coach and a mentor. Every great business owner that wants to be successful has accountants, consultants and look for a multitude of sources for innovation, creativity and profitability.
Your body and your health is your greatest responsibility. when you lose your health and your motivation, you lose your drive to be great and succeed. Every relationship you are involved in is affected. How you feel about yourself determines how you perform and how you share yourself
with others.
YOU ARE SPECIAL
You are so unique and so special but you will NEVER realize it if you don't do the right things for your body, your health, your mind and your Spirit. You are not on the earth alone and you were not made to function alone. Get connected with people of power and energy. Get away form negative energy sucking losers who complain all the time, people who use you and and make you feel obligated to help THEM great what they want while you suffer in silence. You have a voice and you have a destiny.
Camille went on to RELEASE the extra weight, change her opinion of herself and her worth and went as far as moving to NEW Place where she feels free and powerful. How about you, what do you need to do this week to feel more powerful and more free and in control of your future.
It can start as simple as controlling your appetite, controlling your tongue by not saying negative words and stop complaining and telling your stuff to anyone who will listen hoping for sympathy. Don't ever seek sympathy, only seek solutions and guidance from above. NO one knows you better than
your creator.
This is going to be an awesome week for you. I feel it right now. I love it when women understand that they are no one's slave and they have the right to live in abundance and prosperity. You deserve a life of joy and outrageous adventure. You have the right to jump out of bed with energy and vitality, rush to your closet because you can't wait to put on beautiful clothing that is worthy of being displayed on your precious body!
Sunday, May 06, 2007
Pump Up Your Metabolism
Hello My Beautiful Fitness FANatics,
If you want to get your metabolism revved up into high gear, pick up some dumbells and pump some iron!
i cannot tell you enough how awesome your body will look when you start sculpting. I love'using light weights
with reps of 15-20 to sculpt my physique.
Every year my arms, bet tighter and more shapely without bulking up or the worst, saggy and floppy.
You have to dedicate yourself to grabbign a set of five pound wieghts any time you get a minute and
do some reps for your biceps, your triceps and don;t forget your shoulders.
That's why I love my Powershaping Vertical Training workout.
I swear if I don't do it at least three times a week,
my arms and my butt start getting soft and dimply.
It can happen so fast it's scary.
Lenda Murray
I was filming a segment of my TV Show, Celebrity Health and Fitness and I was privileged to meet one of the greatest Female athletes in the World, Lenda Murray. The Ms. Olympia title--the pinnacle of women's bodybuilding. A six-time Ms. Olympia winner, Murray is the undisputed champion of the demanding sport of women's professional bodybuilding. Her successful run as Ms. Olympia is the result of relentless training, natural talent, and a winning personality--all essentials in such a subjective competition as bodybuilding. In competition, she would traind nd diet down to 7 percent body fat.
I met Lynda at a gym in California and boy was I nervous. She was such a pro and I knew that she could bench lift me!
I was nervous waitng for her to show up. I had my camera crew all set up and waiting for her to come into the gym. I didn't know what to expect. When a bodybuilder is dieting and trianing hard , they can become easily irritable and impatient. You would too if you had to go twelve weeks without eating ONE food you love!
She walked through the door of the gym and I was sooo happy that she was smiling, in a good mood and was dressed just like me, only bigger, leaner and ten times STONGER! She is the strongest female I have ever met. We trained together and I felt tiny and weak. She would put on 2- 45 LB plates per side on the Hammer equipment upright seated bench press machine. Then she pumped out and easy ten reps!! HAH....I put on two ten pound plates per side and pushed eight reps, shaking on the last two! Every machine was like that with the two of us. I felt like a little Barbie next to a wonder Woman doll. The interview came out great and it was big fun. She was s stellar pro guest.
Lenda wanted to make sure as women we should lift correctly. And that we must understand that we could never get as muscular as her unless we eat 4,000 calories a day and train heavy and hard like her and have her muscular genetics. She said that women must weight train for shape and symmetry, but don't worry about getting too big. It took her years or concentrated focus, professional expertise and weekly heavy training with a specific goal of getting big to look like her.
Here's a great quote from Lenda about training;
"How many times have you seen a trainee struggling to handle a heavy weight on a squat rack or leg press? When you can't perform an exercise with strict form, other bodyparts have to handle most of the work. I went through that phase in my career, too, when quantity, not quality, was foremost in my mind. My legs started to grow only after I learned how to perform each exercise properly, slowly building up to heavier weights."
Don't wait another minute. Pick up a set of dumbells and start pumpin. You will look great, increase your metabolism, tighten up your body and increase your longevity. If you do it right, you can even turn back the clock. Lenda Murray still looks strong and fabulous.
Oh yeah, don't forget to drink your eight glasses of water a day. Muscle is over 70% water.
Blessings,
Victoria
If you want to get your metabolism revved up into high gear, pick up some dumbells and pump some iron!
i cannot tell you enough how awesome your body will look when you start sculpting. I love'using light weights
with reps of 15-20 to sculpt my physique.
Every year my arms, bet tighter and more shapely without bulking up or the worst, saggy and floppy.
You have to dedicate yourself to grabbign a set of five pound wieghts any time you get a minute and
do some reps for your biceps, your triceps and don;t forget your shoulders.
That's why I love my Powershaping Vertical Training workout.
I swear if I don't do it at least three times a week,
my arms and my butt start getting soft and dimply.
It can happen so fast it's scary.
Lenda Murray
I was filming a segment of my TV Show, Celebrity Health and Fitness and I was privileged to meet one of the greatest Female athletes in the World, Lenda Murray. The Ms. Olympia title--the pinnacle of women's bodybuilding. A six-time Ms. Olympia winner, Murray is the undisputed champion of the demanding sport of women's professional bodybuilding. Her successful run as Ms. Olympia is the result of relentless training, natural talent, and a winning personality--all essentials in such a subjective competition as bodybuilding. In competition, she would traind nd diet down to 7 percent body fat.I met Lynda at a gym in California and boy was I nervous. She was such a pro and I knew that she could bench lift me!
I was nervous waitng for her to show up. I had my camera crew all set up and waiting for her to come into the gym. I didn't know what to expect. When a bodybuilder is dieting and trianing hard , they can become easily irritable and impatient. You would too if you had to go twelve weeks without eating ONE food you love!
She walked through the door of the gym and I was sooo happy that she was smiling, in a good mood and was dressed just like me, only bigger, leaner and ten times STONGER! She is the strongest female I have ever met. We trained together and I felt tiny and weak. She would put on 2- 45 LB plates per side on the Hammer equipment upright seated bench press machine. Then she pumped out and easy ten reps!! HAH....I put on two ten pound plates per side and pushed eight reps, shaking on the last two! Every machine was like that with the two of us. I felt like a little Barbie next to a wonder Woman doll. The interview came out great and it was big fun. She was s stellar pro guest.
Lenda wanted to make sure as women we should lift correctly. And that we must understand that we could never get as muscular as her unless we eat 4,000 calories a day and train heavy and hard like her and have her muscular genetics. She said that women must weight train for shape and symmetry, but don't worry about getting too big. It took her years or concentrated focus, professional expertise and weekly heavy training with a specific goal of getting big to look like her.
Here's a great quote from Lenda about training;
"How many times have you seen a trainee struggling to handle a heavy weight on a squat rack or leg press? When you can't perform an exercise with strict form, other bodyparts have to handle most of the work. I went through that phase in my career, too, when quantity, not quality, was foremost in my mind. My legs started to grow only after I learned how to perform each exercise properly, slowly building up to heavier weights."
Don't wait another minute. Pick up a set of dumbells and start pumpin. You will look great, increase your metabolism, tighten up your body and increase your longevity. If you do it right, you can even turn back the clock. Lenda Murray still looks strong and fabulous.
Oh yeah, don't forget to drink your eight glasses of water a day. Muscle is over 70% water.
Blessings,
Victoria
Thursday, April 26, 2007
Re-Shape Your Baby Mama Belly
Good Morning!
Thank you all for your fabulous emails and fantastic feedback about your own personal feedback.
When it comes to losing fat around yoru midsection and reshaping your abs. I have first hand experience.
I love working on my abs and I know what It feels like to have more stomachs than a cow. When I wore size 16, I would get do anything to try to camouflage my round center.
I was a big hot mess. I even wore flowered dresses! What was I thinking? On missionary Sunday when we had to wear white to church, I looked like a big round fluffy cloud in a third grade play.
I am so thankful for forgiveness. That’s right I had to forgive myself for eating and allowing my body to grow to that size. Before I learned to forgive myself, I felt guilty about mistakes I had made and things I had said that were not nice and things I had done that drove me to overeat and abuse my body with laxatives.
I learned that if I forgave myself the wounds would heal; my mind would be free to move forward and work on my future instead of always looking back and feeling bad all over again. DUH??? How schitzo is that? I am so happy to be free. You can be free of it all too.
Here’s what you do....
You make a list of all the things that hurt you, bur, you, nag you ad haunt you. You sit quietly and you forgive it all. You can say it any way you want, you just have to forgive it all and them all. Then you forgive yourself and when you are finished, you state openly out loud: All is forgiven in my past and in m present. I forgive them all and I forgive it all.
I forgive myself. Yes…I forgive myself and all is well between them and all is well in me. I am free to move forward and be the person I WANT TO BE!
When I did that, I was able to move one and lose the weight that was destroying my self-esteem. It has never come back. Now, I get crazy if I gain over two pounds. I will never allow fat to destroy my body again.
Okay, now that we are all healed, let’s move on to some body shaping ideas.
One of my favorite artists is Gwen Stephani. She had a baby not too long ago and she looks fabulous. Let’s take a look at what she does to stay in such sexy baby mama shape.
She said, “I have to struggle to have this hot body! "
Gwen is famous for her washboard abs but it's not easy for her, and that is something she always tries to emphasis. She hates those 'naturally beautiful' people and admits to having to work extra hard, but the hard work always pays off. She tried yoga but it didn’t work out for her so she sticks to more traditional exercises. I do the same. I do stretching in my workouts, but I have to stay with fat burning, energy driving workouts.
Gwen’s Diet
Typically Gwen Stefani has low glycemic fruit for breakfast. She eats chicken kebabs for lunch. She snacks on Soy Latte from Starbucks.
She has a nutritionist who also travels with her. She mainly eats lots of protein, fish (especially sushi) and vegetables and her favorite drink is Vitamin Water. Her occasional treat is pizza but when she feels the pounds creeping on she eats little and drinks goats milk.
"I go through phases with food, like everyone else. If something cool is coming up and I want to look good, I get into my healthy fitness mode and take care of myself, then as soon as its over, it's like, 'Hooray, let's go get pizza.' I do whatever I want; I become a lazy slob and watch TV. "
It’s great to know that Gwen is normal like the rest of us, but it’s also great to know that she is totally dedicated to fitness and real workouts.
You guys that are on my Quick Start Energy Program should feel great knowing Gwen is eating a similar diet and she looks hot on stage and TV that adds ten pounds to her appearance. If you don’t have the Program, got to my web page and read about it. There is so much great information on there. I use the anti-cellulite info daily on all of my clients. Even if they don’t have dimples on their body, I want to make sure they never get them.
Gwen Stephani - Baby Mama Abs.
Her Personal Trainer is Gunnar Peterson. Here is her favorite ab exercise that he taught her.
“I have her lie on her back on a fitness ball with her legs in front, making a bridge. Then she holds a medicine ball behind her head, by her right ear. Then she curls her body up and brings the ball diagonally across to her left knee.” For abs like Gwen’s, you have to repeat the exercise on the same side 8-12 times. Then swap over, taking the medicine ball by your left ear and bringing it to your right knee. For peak performance, repeat the whole exercise three times.
Gunnar says it’s a fab routine. He explains, “It’s great at working the abs, but also because you have to rotate it’s wonderful for toning your obliques and giving you a better work-out than a traditional crunch. It helps keep feminine curves in check.”
Maximum Abs
It feels so good when your abs are flat and you don’t have to wear t-shirts and long tops to cover your belly. I have to work my abs five days a week. My favorite exercises are basic crunches, reverse crunches and the bicycles I wrote about in my newsletter. These three basic exercises keep the SHAPE of abs, flat and they stay tight and hard without sticking out and looking bulky.
‘I would much rather have a fitness model or a dancer’s set of abs than the hard core sectioned six packs. It’s great for those women who want that, I just personally prefer a slightly softer, sexier set of abdominals. If you want to train your abs go and check out my Maximum Abs DVD. It is quick, efficient, fun, has great music and it will give you a good solid burn for sculpting your abs.
Peace and Blessings!
Victoria
Thank you all for your fabulous emails and fantastic feedback about your own personal feedback.
When it comes to losing fat around yoru midsection and reshaping your abs. I have first hand experience.
I love working on my abs and I know what It feels like to have more stomachs than a cow. When I wore size 16, I would get do anything to try to camouflage my round center.
I was a big hot mess. I even wore flowered dresses! What was I thinking? On missionary Sunday when we had to wear white to church, I looked like a big round fluffy cloud in a third grade play.
I am so thankful for forgiveness. That’s right I had to forgive myself for eating and allowing my body to grow to that size. Before I learned to forgive myself, I felt guilty about mistakes I had made and things I had said that were not nice and things I had done that drove me to overeat and abuse my body with laxatives.
I learned that if I forgave myself the wounds would heal; my mind would be free to move forward and work on my future instead of always looking back and feeling bad all over again. DUH??? How schitzo is that? I am so happy to be free. You can be free of it all too.
Here’s what you do....
You make a list of all the things that hurt you, bur, you, nag you ad haunt you. You sit quietly and you forgive it all. You can say it any way you want, you just have to forgive it all and them all. Then you forgive yourself and when you are finished, you state openly out loud: All is forgiven in my past and in m present. I forgive them all and I forgive it all.
I forgive myself. Yes…I forgive myself and all is well between them and all is well in me. I am free to move forward and be the person I WANT TO BE!
When I did that, I was able to move one and lose the weight that was destroying my self-esteem. It has never come back. Now, I get crazy if I gain over two pounds. I will never allow fat to destroy my body again.
Okay, now that we are all healed, let’s move on to some body shaping ideas.
One of my favorite artists is Gwen Stephani. She had a baby not too long ago and she looks fabulous. Let’s take a look at what she does to stay in such sexy baby mama shape.
She said, “I have to struggle to have this hot body! "
Gwen is famous for her washboard abs but it's not easy for her, and that is something she always tries to emphasis. She hates those 'naturally beautiful' people and admits to having to work extra hard, but the hard work always pays off. She tried yoga but it didn’t work out for her so she sticks to more traditional exercises. I do the same. I do stretching in my workouts, but I have to stay with fat burning, energy driving workouts.
Gwen’s Diet
Typically Gwen Stefani has low glycemic fruit for breakfast. She eats chicken kebabs for lunch. She snacks on Soy Latte from Starbucks.
She has a nutritionist who also travels with her. She mainly eats lots of protein, fish (especially sushi) and vegetables and her favorite drink is Vitamin Water. Her occasional treat is pizza but when she feels the pounds creeping on she eats little and drinks goats milk.
"I go through phases with food, like everyone else. If something cool is coming up and I want to look good, I get into my healthy fitness mode and take care of myself, then as soon as its over, it's like, 'Hooray, let's go get pizza.' I do whatever I want; I become a lazy slob and watch TV. "
It’s great to know that Gwen is normal like the rest of us, but it’s also great to know that she is totally dedicated to fitness and real workouts.
You guys that are on my Quick Start Energy Program should feel great knowing Gwen is eating a similar diet and she looks hot on stage and TV that adds ten pounds to her appearance. If you don’t have the Program, got to my web page and read about it. There is so much great information on there. I use the anti-cellulite info daily on all of my clients. Even if they don’t have dimples on their body, I want to make sure they never get them.
Gwen Stephani - Baby Mama Abs.
Her Personal Trainer is Gunnar Peterson. Here is her favorite ab exercise that he taught her.
“I have her lie on her back on a fitness ball with her legs in front, making a bridge. Then she holds a medicine ball behind her head, by her right ear. Then she curls her body up and brings the ball diagonally across to her left knee.” For abs like Gwen’s, you have to repeat the exercise on the same side 8-12 times. Then swap over, taking the medicine ball by your left ear and bringing it to your right knee. For peak performance, repeat the whole exercise three times.
Gunnar says it’s a fab routine. He explains, “It’s great at working the abs, but also because you have to rotate it’s wonderful for toning your obliques and giving you a better work-out than a traditional crunch. It helps keep feminine curves in check.”
Maximum Abs
It feels so good when your abs are flat and you don’t have to wear t-shirts and long tops to cover your belly. I have to work my abs five days a week. My favorite exercises are basic crunches, reverse crunches and the bicycles I wrote about in my newsletter. These three basic exercises keep the SHAPE of abs, flat and they stay tight and hard without sticking out and looking bulky.
‘I would much rather have a fitness model or a dancer’s set of abs than the hard core sectioned six packs. It’s great for those women who want that, I just personally prefer a slightly softer, sexier set of abdominals. If you want to train your abs go and check out my Maximum Abs DVD. It is quick, efficient, fun, has great music and it will give you a good solid burn for sculpting your abs.
Peace and Blessings!
Victoria
Monday, April 16, 2007
My Personal Diet & Training Today
First off, thank you for the great feedback! I got an email asking for my personal daily diet and workout.
Second, I want to send my love and condolances to family and friends of the innocent victims of the tragic Virginia Tech College shooting. When i found out this morning, i was stunned. I immedialty had tears rolling down my face. My heart went out to everyone who was affected by this heinous crime.
It took me a couple of hours to regroup and continue with my day. I am a totaly cry baby when it comes to tragedies. I hate to see people suffer (except during workouts) and hurt.
I went to my chiropractor, Dr. S and I was a strucutral mess! He siad my C-2&3 were out. I had one arm longer than the other. My T-5&6 were out and my right ribcage was out of alignment and my sacrum was also out of alignment. I went because i had pain in my knee, my traps were stuck around my ears from tension and my Psoas was hurting. I have been going to a Chiro for most of my adult life.
By Wednesday, my knee will stop hurting, my arms will be the same length which will help me with my weight lifting. When I trained on Saturday, one arm was stronger than the other. The adjustment will even everything back out.
Okay here's my food and training schedule:
I am very disciplined and I like to follow a regular schedule. I am the type of person who knows that I cannot function in chaos and disorder. I have to set myself up to succeed. I have to surround myself With positive people and an atmosphere that creates good vibes. I only buy food that serves my body and my purposes. I use to allow other people to lead me to overeat, stress out abandon my desire for a fit body.
I get up around 7:00 AM.
I take my favorite liquid vitamin drink mixed with 4 oz. of Sobe Lean diet peach drink. I let the digestion happen for about thirty minutes while I wonder around the house speaking positive and powerful affirmations about how awesome my day is going to be. I speak my day before it happens. I believe that what you think about comes about, so I speak awesome prophecies about my day and the people I am going to meet and work with.
7:30 I make an Amino Charge protein shake with secret ingredients that boosts my metabolism, increases my brainpower, balances my blood sugar, increases my energy plus it contains secret anti-cellulite ingredients. Here are the base ingredients..secret not listed.
Breakfast Tight Booty Shake:Body Balance Liquid vitamins, sugar free flavoring, wheat grass, green vibrance powder, amino charge, osteoProcare for joints and calcium.
It is a scientific breakthrough formula that I created. Sorry, it is not for sale! And YES it works, i have NO cellulite still with no liposuction like many stars get after they get money! Like K-Fed's x wife. She scored into some cash and just went in for a $16,000 Stainless Steel Body Makeover. I guess you could say she now buns and abs of steel.
8:00 Breakfast and Study.
I eat an egg white omelette with veggies and three vegetarian sausages. Six egg whites and one yolk.
While I make my breakfast I listen to a positive uplifting message, then I watch a muscle training DVD to get inspired to train, then I listen to spiritual material or something educational on the way to the gym. I love to learn and I love to learn and I love to eat, so I do both in a healthy and positive manner.
10:00 Train on my Gym Days
I do some form or movement every morning except Sunday. I take a dance class. I practice Hip Hop, Step Jamm, Lyrical Jazz, and Other forms of Aerobic Dance that keeps me fit,, flexible, sharp and sexy. after that I do some form of cardio for 45 minutes. I do stepmill, trekker uphill, stationary bike or treadmill. This is on the three days when I train at night.
Wednesdays-Fridays-Saturdays
12:00- 3:00 Vertical Training Private class
Monday-Tuesday-Thursday
1:00 Lunch on Gym Workout days
I have stir fry vegetables and chicken and beef combination every day with ½ cup of rice. Bowl of fruit ½ hour later. I will also have a gigantic salad with fresh tuna on days when I want a break from the stir fry.
I drink six quarts of water every single day of the week.
4:00 Green drink smoothie just like I have for breakfast on my Gym days
4:00 Lunch on my 3 hour marathon class days
5:00 Gym for my evening workout 3 days per week.
7:00Dinner
Large Salad
Grilled meat – 4 oz. Beef or Chicken 2 times per week. 6 oz. Fish with vegetables the other five days of the week. I do not eat shellfish or pork.
TODAY'S WORKOUT:
3 sets of 20 Ab Rope Crunches @60lbs on the pulley machine
3 sets of 20 Standing Lateral Leg Lifts @20lbs per leg
4 sets of Flat Bench Dumbell Press with combined with crunches - feet up on bench to maximize crunch effect
(had to lay next to aguy who was wearing more jewelry than me....I hate it when that happens)
Also....Ladies, get your buns into the gym, there were exaclty 35 men training in the section of the Super Gym I was training in tonight. There were two other women besides me and they both had trainers. One lady had a trainer who was MORE OVERWEIGHT than her and the other had a guy that she was arguing about over technique. He was checking out the other guys while he was training her and not helping her with her form and she got pissed off...rightly so!
4 Sets of 8 Lat Pulldowns @75lbs. Dr. S said I need to strech my lats more and strech my spine out. I am so good about being obedient and following directions. I did it tonight because I don't want to ever look like an old lady with hunch back..
aaaahhh!
Next I did Wide Grip Pullups - 3 sets of 5
Then I just stretched and people watched. I only had two shadows tonight. Those are people who treat me as their star sighting and they follow me around and giggle and do everything I do. i don't blame them. It's flattering, plus I use perfect form, i smile, i have jamming music on, today's music was Fergie's "Glamorous". That was the vibe I wanted to express today as I moved around the gym and around the planet. I love being a girl. It's so much fun and God made us so perfect!
That was my workout and now I am going to try on three of the hottest tightest tops i could find and still breathe and finish my day strutting around to Fergilicious "Delicious"!
Peace and Blessings to you all!
Victoria
Second, I want to send my love and condolances to family and friends of the innocent victims of the tragic Virginia Tech College shooting. When i found out this morning, i was stunned. I immedialty had tears rolling down my face. My heart went out to everyone who was affected by this heinous crime.
It took me a couple of hours to regroup and continue with my day. I am a totaly cry baby when it comes to tragedies. I hate to see people suffer (except during workouts) and hurt.
I went to my chiropractor, Dr. S and I was a strucutral mess! He siad my C-2&3 were out. I had one arm longer than the other. My T-5&6 were out and my right ribcage was out of alignment and my sacrum was also out of alignment. I went because i had pain in my knee, my traps were stuck around my ears from tension and my Psoas was hurting. I have been going to a Chiro for most of my adult life.
By Wednesday, my knee will stop hurting, my arms will be the same length which will help me with my weight lifting. When I trained on Saturday, one arm was stronger than the other. The adjustment will even everything back out.
Okay here's my food and training schedule:
I am very disciplined and I like to follow a regular schedule. I am the type of person who knows that I cannot function in chaos and disorder. I have to set myself up to succeed. I have to surround myself With positive people and an atmosphere that creates good vibes. I only buy food that serves my body and my purposes. I use to allow other people to lead me to overeat, stress out abandon my desire for a fit body.
I get up around 7:00 AM.
I take my favorite liquid vitamin drink mixed with 4 oz. of Sobe Lean diet peach drink. I let the digestion happen for about thirty minutes while I wonder around the house speaking positive and powerful affirmations about how awesome my day is going to be. I speak my day before it happens. I believe that what you think about comes about, so I speak awesome prophecies about my day and the people I am going to meet and work with.
7:30 I make an Amino Charge protein shake with secret ingredients that boosts my metabolism, increases my brainpower, balances my blood sugar, increases my energy plus it contains secret anti-cellulite ingredients. Here are the base ingredients..secret not listed.
Breakfast Tight Booty Shake:Body Balance Liquid vitamins, sugar free flavoring, wheat grass, green vibrance powder, amino charge, osteoProcare for joints and calcium.
It is a scientific breakthrough formula that I created. Sorry, it is not for sale! And YES it works, i have NO cellulite still with no liposuction like many stars get after they get money! Like K-Fed's x wife. She scored into some cash and just went in for a $16,000 Stainless Steel Body Makeover. I guess you could say she now buns and abs of steel.
8:00 Breakfast and Study.
I eat an egg white omelette with veggies and three vegetarian sausages. Six egg whites and one yolk.
While I make my breakfast I listen to a positive uplifting message, then I watch a muscle training DVD to get inspired to train, then I listen to spiritual material or something educational on the way to the gym. I love to learn and I love to learn and I love to eat, so I do both in a healthy and positive manner.
10:00 Train on my Gym Days
I do some form or movement every morning except Sunday. I take a dance class. I practice Hip Hop, Step Jamm, Lyrical Jazz, and Other forms of Aerobic Dance that keeps me fit,, flexible, sharp and sexy. after that I do some form of cardio for 45 minutes. I do stepmill, trekker uphill, stationary bike or treadmill. This is on the three days when I train at night.
Wednesdays-Fridays-Saturdays
12:00- 3:00 Vertical Training Private class
Monday-Tuesday-Thursday
1:00 Lunch on Gym Workout days
I have stir fry vegetables and chicken and beef combination every day with ½ cup of rice. Bowl of fruit ½ hour later. I will also have a gigantic salad with fresh tuna on days when I want a break from the stir fry.
I drink six quarts of water every single day of the week.
4:00 Green drink smoothie just like I have for breakfast on my Gym days
4:00 Lunch on my 3 hour marathon class days
5:00 Gym for my evening workout 3 days per week.
7:00Dinner
Large Salad
Grilled meat – 4 oz. Beef or Chicken 2 times per week. 6 oz. Fish with vegetables the other five days of the week. I do not eat shellfish or pork.
TODAY'S WORKOUT:
3 sets of 20 Ab Rope Crunches @60lbs on the pulley machine
3 sets of 20 Standing Lateral Leg Lifts @20lbs per leg
4 sets of Flat Bench Dumbell Press with combined with crunches - feet up on bench to maximize crunch effect
(had to lay next to aguy who was wearing more jewelry than me....I hate it when that happens)
Also....Ladies, get your buns into the gym, there were exaclty 35 men training in the section of the Super Gym I was training in tonight. There were two other women besides me and they both had trainers. One lady had a trainer who was MORE OVERWEIGHT than her and the other had a guy that she was arguing about over technique. He was checking out the other guys while he was training her and not helping her with her form and she got pissed off...rightly so!
4 Sets of 8 Lat Pulldowns @75lbs. Dr. S said I need to strech my lats more and strech my spine out. I am so good about being obedient and following directions. I did it tonight because I don't want to ever look like an old lady with hunch back..
aaaahhh!
Next I did Wide Grip Pullups - 3 sets of 5
Then I just stretched and people watched. I only had two shadows tonight. Those are people who treat me as their star sighting and they follow me around and giggle and do everything I do. i don't blame them. It's flattering, plus I use perfect form, i smile, i have jamming music on, today's music was Fergie's "Glamorous". That was the vibe I wanted to express today as I moved around the gym and around the planet. I love being a girl. It's so much fun and God made us so perfect!
That was my workout and now I am going to try on three of the hottest tightest tops i could find and still breathe and finish my day strutting around to Fergilicious "Delicious"!
Peace and Blessings to you all!
Victoria
Sunday, April 15, 2007
What Inspires Me To Dance and Stay Lean
OKAY.. you all keep asking me these questions.. I did an interview last week and here are the answers to two of the questions. I hope you are able to design your own proess for staying motivated to build your best body ever!! You can do it you know!
Victoria,
How do you maintain your enthusiasm and energy?
I have an unbridled passion for Movement!
I was born to move. I have danced and participated in some form of fitness and sports all of my life. I love the way I feel before (psyched) during (unstoppable) and after (exhilarated and liberated) I workout.
I am constantly setting three month goals with measurable stats and then I design a game plan. I find a group of like minded people with a similar desire and we train like world class athletes. I attract people who love music, dance and live to sweat. They make their health, their body and their longevity a priority. The programs are 12 weeks in length. I cut pictures out of magazines and write out my goals in my day planner and track them. I watch dance, sports and triumph themed movies. I have a great collection of all the best dance movies ever produced. I love watching music videos and going to live performances to see the creativity in costuming and choreography. I love sports too, so I watch everything from football to golf, to basketball to baseball. I watch reality shows like, “Dancing With the Stars”, “So You Think You Can Dance” to “The Olympics” to “The Best Damn Sports Show to “The Miss America Pageant:” to the “NCAA Basketball Women and Men’s Championships”! There are so many wonderful examples for me to gain inspiration and motivation from. I love them all and I draw something different from each of them that I use to develop a lifestyle of putting my workouts first!
*Describe your favorite workout.
My Vertical Training/Dance Jamm and Body Revival Workout! It is the absolute most fun class I have ever done in my entire career. I love coachng and I love pushing people to move beyond their perceived limitations. We all have self-assigned limitations that come from our backgrounds that serve no healthy purpose except to put us in a little box with little goals and little expectations. It makes me sp frustrated, I could scream. I only feel that way, because I used to live on that block of no-where land, USA!
Enough for my rant….
Back to my Three hour private training sessions.
We begin with a half an hour of cleansing moves to detox our system and get our bodies ready for a fat burning and cardio conditioning - Longevity workout. We begin with compression focused stretches, lyrical dance moves and ballet moves. Then we add 1 pound leg weights for tightening up our assets and weights 3 -5 pound hand weights for targeted upper and body tightening and lengthening exercises for 15 minutes. This is what i call a SLOW BURN. It is the type of training that realy sculpts the legs and produces a deep mucle burn. It hurts so good!
Then we go to moderate intensity 60% of Max Heart Rate for 45 minutes using dance funk and hip hop moves. After the fat burning we go into a 15 minute high intensity cardio endurance training at 80% of our Max. Heart Rate. We conclude with lyrical moves and athletic stretching. It is a fusion of dance/funk/weights/ and sports. It is inspiring and challenging.
I use a wide variety of slammin’ music and we even have themes some days like... “Paradise” Island wear..hip hop wear..Broadway themes, etc. The variety keeps it fresh and the workout yields tremendous results. Our bodies never get adapted to the workout and we get to keep it in a high metabolic state and lose body fat while increasing flexibility, endurance, aerobic conditioning and detoxing.
It completely changes a person’s life and seeing other people succeed is what give me the juice to get up every day and persevere. I love people and I love to move. When those two are combined the passion oozes out of me. That is what keep me inspired.
Victoria,
How do you maintain your enthusiasm and energy?
I have an unbridled passion for Movement!
I was born to move. I have danced and participated in some form of fitness and sports all of my life. I love the way I feel before (psyched) during (unstoppable) and after (exhilarated and liberated) I workout.
I am constantly setting three month goals with measurable stats and then I design a game plan. I find a group of like minded people with a similar desire and we train like world class athletes. I attract people who love music, dance and live to sweat. They make their health, their body and their longevity a priority. The programs are 12 weeks in length. I cut pictures out of magazines and write out my goals in my day planner and track them. I watch dance, sports and triumph themed movies. I have a great collection of all the best dance movies ever produced. I love watching music videos and going to live performances to see the creativity in costuming and choreography. I love sports too, so I watch everything from football to golf, to basketball to baseball. I watch reality shows like, “Dancing With the Stars”, “So You Think You Can Dance” to “The Olympics” to “The Best Damn Sports Show to “The Miss America Pageant:” to the “NCAA Basketball Women and Men’s Championships”! There are so many wonderful examples for me to gain inspiration and motivation from. I love them all and I draw something different from each of them that I use to develop a lifestyle of putting my workouts first!
*Describe your favorite workout.
My Vertical Training/Dance Jamm and Body Revival Workout! It is the absolute most fun class I have ever done in my entire career. I love coachng and I love pushing people to move beyond their perceived limitations. We all have self-assigned limitations that come from our backgrounds that serve no healthy purpose except to put us in a little box with little goals and little expectations. It makes me sp frustrated, I could scream. I only feel that way, because I used to live on that block of no-where land, USA!
Enough for my rant….
Back to my Three hour private training sessions.
We begin with a half an hour of cleansing moves to detox our system and get our bodies ready for a fat burning and cardio conditioning - Longevity workout. We begin with compression focused stretches, lyrical dance moves and ballet moves. Then we add 1 pound leg weights for tightening up our assets and weights 3 -5 pound hand weights for targeted upper and body tightening and lengthening exercises for 15 minutes. This is what i call a SLOW BURN. It is the type of training that realy sculpts the legs and produces a deep mucle burn. It hurts so good!
Then we go to moderate intensity 60% of Max Heart Rate for 45 minutes using dance funk and hip hop moves. After the fat burning we go into a 15 minute high intensity cardio endurance training at 80% of our Max. Heart Rate. We conclude with lyrical moves and athletic stretching. It is a fusion of dance/funk/weights/ and sports. It is inspiring and challenging.
I use a wide variety of slammin’ music and we even have themes some days like... “Paradise” Island wear..hip hop wear..Broadway themes, etc. The variety keeps it fresh and the workout yields tremendous results. Our bodies never get adapted to the workout and we get to keep it in a high metabolic state and lose body fat while increasing flexibility, endurance, aerobic conditioning and detoxing.
It completely changes a person’s life and seeing other people succeed is what give me the juice to get up every day and persevere. I love people and I love to move. When those two are combined the passion oozes out of me. That is what keep me inspired.
Thursday, April 05, 2007
Train My Type!
I have been a fan of yours for years and I live for Mondays to get my newsletter. I feel like you are my personal Cyber Trainer. My question is this; my girlfriend and I went on a weight loss program together and she is losing so much faster than I am. I have a shorter and thicker frame (5’2” 150 lbs) than her (5’7” 173lbs) does that make a difference? I want to train right for my body size? What type of training should I be doing? Thank you for your help.
- Summer
Hi Summer,
Welcome to my world! I struggled just like you did before I learned about my body type and what I needed to do to lose body fat and shrink my thighs and bubbly round midsection. I was like you and the millions of other women who struggle with slimming down. There are three basic body types and if you just do any old diet and exercise program, you won’t have the sexy body you want.
When I first had a personal trainer, I worked out with another friend too. She lost weight faster than I did and was not working half as hard. Our trainer was great, but he had us both doing the exact same workout. It wasn’t his fault, he did not know about body type specificity training. I lost weight, but I ended up with a more masculine physique than I wanted.
After becoming certified myself and taking extensive training courses, I found out I was an endomorph and my personal trainer had me lifting weights that an ectomorph should have been lifting. I ended up with thicker legs, a wider back and stumpy muscles.
Now I train for my body type and my legs have thinned out, my upper body is thinner and tighter without the bulk. Don’t be overwhelmed by the body types I listed here are the descriptions and training suggestions for each one
You may also want to get your body fat tested. The ideal body fat percentage for females is 18-22%. If your body fat is below 20% and you still want to lose weight, you need to look at professional bodybuilder’s super clean diets. If it’s below 20% and you are tired of dieting. You need to learn to love your body because you have more muscle than the average woman.
Here are the descriptions of the three muscle types: endomorph, mesomorph, and ectomorph. They each have specific characteristics that require different exercise workout regimes and nutrition plans. Identifying your body type based on your muscle structure will help you lose more weight faster.
Body Types and Training Guidelines
Ectomorph - Super Models and Female Basketball Players
This group of women is characterized by having low body-fat levels and a thin structure. They are able to get thin pretty easily. Their shoulders and hips are about the same width.
Ectomorph’s muscles are long, wiry and slender. They generally have delicate bone structures and shoulders and hips that are approximately the same width.
Weight Training: Build up muscle with 3 sets of 8 moderate to heavy weight training exercises per body part. Use a moderate-to-heavy weight that you can lift with good form for 8 repetitions. Consider doing a split routine where you work some parts of the body one day and then others the next.
Cardio: 30-40 minutes of cardio three to four times per week for heart health and fitness.
Endomorph - Jennifer Lopez- Victoria (ME)! Janet Jackson and Brittney Spears
Generally of larger skeletal structure, this group gains weight most easily, with most of it coming in the form of body fat
Endomorphs are people who are less than 5’6”, have curvaceous body shapes. It is easy for body types like this to gain muscle. Losing weight can be very difficult if they are not very strict and they have to eat the perfect diet for them.
Endomorphs have naturally softer muscles. They have curvy often and often "pear-shaped" bodies. Our hips are often wider than their shoulders. Although this body type holds onto fat a little more tenaciously than the other body types,
Weight Training: Emphasize those glorious curves by adding muscle tone. Perform a total-body weight training routine three times a week that consists of two sets of weight training exercises per body part. Do 10-15 repetitions per set using a moderate to light weight. To improve body symmetry, you may want to double up on upper-body exercises.
Cardio: Do 30-60 minutes of cardio work 3 to 6 times a week at a moderate level or pace for maximum fat burning. Your cardio workouts should generally be done at the same time each day to get your metabolism revved up.
Mesomorph - Fast Twitch Athletes like Venus and Serena Williams, Tina Turner and Madonna
Mesomorphs have the ability to add on lean body mass quickly and also build strength easily. They are naturally muscular and have a middle to large frame and relatively lean. They shoulders a little wider than their hips. It is easier for them to lose weight than an endomorph.
Mesomorphs also have bigger bones and tend to muscle up easily. Their shoulders are often wider than their hips, and they are often described as having "medium" builds. Think sprinters, soccer players and tennis players.
Weight Training: Circuit Training is great for Mesomorphs. Light-to-moderate weight training done 3 times a week for muscle shaping and sculpting verses increasing size. Do 4 sets of 12 repetitions using light to moderate weights for each major muscle group.
Cardio: 4 times a week for 40-60 minutes done at a moderate to fast pace to achieve and maintain a lean physique. 30 to 45 minutes per session. This will promote a healthy well-balanced physique.
Summer, I work with clients like you all the time, the majority are training for sport teams and entertainment companies, but one thing that works for all body types is just eating a well balanced healthy diet consisting of 3-5 small meals a day, and lots of fruits and vegetables. My Quick Start Energy Program is perfect for you since we have the same body type and that is what I used to drop my first sixty pounds of lard!
I love my workout DVD’s too. They are great for all body types. I even used all body types in the workout to demonstrate the moves and the effectiveness of the programs I created. I use a technique called vertical training in all my videos and this techniques works wonders for shaping and sculpting. That’s what is so cool that you are letting me be your mentor and “cyber personal trainer”, you have been getting the best, first hand information and expert techniques every week.
Once you get my diet and exercise videos, here are a few things you can do to get back on the track of losing weight.
Eat more of the perfect foods! - Yes!
Believe it or not, sometimes you are teaching your body to survive on less and your metabolism drops. Most people think losing weight is about eating teeny-weenie portions and skipping meals. This is the worst thing for your body and will send it in starvation mood and you will never lose weight! Eat breakfast everyday and make sure that each meal is small but have three things: a protein like meat, eggs, or nuts. A fruit, a low fat dairy item, or a vegetable.
Drink lots of filtered water – Water is what everyone seems to leave out when trying to diet and lose weight. Drinking lots of water flushes the body of toxins and helps the body to lose fat.
Exercise everyday – Work out to my workout videos, walk, bike, play a sport, or workout to my video. My favorite one is Cardio Dance Jam. You will learn how to dance well and lose weight at the same time.
Try it! You have nothing to lose but the weight!
Summer, one thing to remember also is never compare yourself with others. You are unique and special and have your own body formula. Learning this formula is what growing up is all about. You are on the right tract with taking the steps to get thin and fit. Stay positive and never give up!
Live Your Best Life This Week! God Bless and make it the Best Week Ever!
Your Celebrity Personal Trainer!
- Summer
Hi Summer,
Welcome to my world! I struggled just like you did before I learned about my body type and what I needed to do to lose body fat and shrink my thighs and bubbly round midsection. I was like you and the millions of other women who struggle with slimming down. There are three basic body types and if you just do any old diet and exercise program, you won’t have the sexy body you want.
When I first had a personal trainer, I worked out with another friend too. She lost weight faster than I did and was not working half as hard. Our trainer was great, but he had us both doing the exact same workout. It wasn’t his fault, he did not know about body type specificity training. I lost weight, but I ended up with a more masculine physique than I wanted.
After becoming certified myself and taking extensive training courses, I found out I was an endomorph and my personal trainer had me lifting weights that an ectomorph should have been lifting. I ended up with thicker legs, a wider back and stumpy muscles.
Now I train for my body type and my legs have thinned out, my upper body is thinner and tighter without the bulk. Don’t be overwhelmed by the body types I listed here are the descriptions and training suggestions for each one
You may also want to get your body fat tested. The ideal body fat percentage for females is 18-22%. If your body fat is below 20% and you still want to lose weight, you need to look at professional bodybuilder’s super clean diets. If it’s below 20% and you are tired of dieting. You need to learn to love your body because you have more muscle than the average woman.
Here are the descriptions of the three muscle types: endomorph, mesomorph, and ectomorph. They each have specific characteristics that require different exercise workout regimes and nutrition plans. Identifying your body type based on your muscle structure will help you lose more weight faster.
Body Types and Training Guidelines
Ectomorph - Super Models and Female Basketball Players
This group of women is characterized by having low body-fat levels and a thin structure. They are able to get thin pretty easily. Their shoulders and hips are about the same width.
Ectomorph’s muscles are long, wiry and slender. They generally have delicate bone structures and shoulders and hips that are approximately the same width.
Weight Training: Build up muscle with 3 sets of 8 moderate to heavy weight training exercises per body part. Use a moderate-to-heavy weight that you can lift with good form for 8 repetitions. Consider doing a split routine where you work some parts of the body one day and then others the next.
Cardio: 30-40 minutes of cardio three to four times per week for heart health and fitness.
Endomorph - Jennifer Lopez- Victoria (ME)! Janet Jackson and Brittney Spears
Generally of larger skeletal structure, this group gains weight most easily, with most of it coming in the form of body fat
Endomorphs are people who are less than 5’6”, have curvaceous body shapes. It is easy for body types like this to gain muscle. Losing weight can be very difficult if they are not very strict and they have to eat the perfect diet for them.
Endomorphs have naturally softer muscles. They have curvy often and often "pear-shaped" bodies. Our hips are often wider than their shoulders. Although this body type holds onto fat a little more tenaciously than the other body types,
Weight Training: Emphasize those glorious curves by adding muscle tone. Perform a total-body weight training routine three times a week that consists of two sets of weight training exercises per body part. Do 10-15 repetitions per set using a moderate to light weight. To improve body symmetry, you may want to double up on upper-body exercises.
Cardio: Do 30-60 minutes of cardio work 3 to 6 times a week at a moderate level or pace for maximum fat burning. Your cardio workouts should generally be done at the same time each day to get your metabolism revved up.
Mesomorph - Fast Twitch Athletes like Venus and Serena Williams, Tina Turner and Madonna
Mesomorphs have the ability to add on lean body mass quickly and also build strength easily. They are naturally muscular and have a middle to large frame and relatively lean. They shoulders a little wider than their hips. It is easier for them to lose weight than an endomorph.
Mesomorphs also have bigger bones and tend to muscle up easily. Their shoulders are often wider than their hips, and they are often described as having "medium" builds. Think sprinters, soccer players and tennis players.
Weight Training: Circuit Training is great for Mesomorphs. Light-to-moderate weight training done 3 times a week for muscle shaping and sculpting verses increasing size. Do 4 sets of 12 repetitions using light to moderate weights for each major muscle group.
Cardio: 4 times a week for 40-60 minutes done at a moderate to fast pace to achieve and maintain a lean physique. 30 to 45 minutes per session. This will promote a healthy well-balanced physique.
Summer, I work with clients like you all the time, the majority are training for sport teams and entertainment companies, but one thing that works for all body types is just eating a well balanced healthy diet consisting of 3-5 small meals a day, and lots of fruits and vegetables. My Quick Start Energy Program is perfect for you since we have the same body type and that is what I used to drop my first sixty pounds of lard!
I love my workout DVD’s too. They are great for all body types. I even used all body types in the workout to demonstrate the moves and the effectiveness of the programs I created. I use a technique called vertical training in all my videos and this techniques works wonders for shaping and sculpting. That’s what is so cool that you are letting me be your mentor and “cyber personal trainer”, you have been getting the best, first hand information and expert techniques every week.
Once you get my diet and exercise videos, here are a few things you can do to get back on the track of losing weight.
Eat more of the perfect foods! - Yes!
Believe it or not, sometimes you are teaching your body to survive on less and your metabolism drops. Most people think losing weight is about eating teeny-weenie portions and skipping meals. This is the worst thing for your body and will send it in starvation mood and you will never lose weight! Eat breakfast everyday and make sure that each meal is small but have three things: a protein like meat, eggs, or nuts. A fruit, a low fat dairy item, or a vegetable.
Drink lots of filtered water – Water is what everyone seems to leave out when trying to diet and lose weight. Drinking lots of water flushes the body of toxins and helps the body to lose fat.
Exercise everyday – Work out to my workout videos, walk, bike, play a sport, or workout to my video. My favorite one is Cardio Dance Jam. You will learn how to dance well and lose weight at the same time.
Try it! You have nothing to lose but the weight!
Summer, one thing to remember also is never compare yourself with others. You are unique and special and have your own body formula. Learning this formula is what growing up is all about. You are on the right tract with taking the steps to get thin and fit. Stay positive and never give up!
Live Your Best Life This Week! God Bless and make it the Best Week Ever!
Your Celebrity Personal Trainer!
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