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!
Sunday, May 13, 2007
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!
Friday, July 21, 2006
Get a Beautiful Beach Body - Tight Butt, Legs and Arms
It’s beautiful, it’s bright and it’s hot. Yes it is summer and it is here!
You too can be hot and beautiful like the most luscious season on earth. The only problem is that there is not much time left to build your fine behind to the point that it is so worth watching as you walk away.
That’s right, you know that you always look as people walk away, and be honest…it’s not because you are lovingly sending them warm wishes, you are checking out to see how much junk is in that trunk. And it that’s not sneaky enough, you know that you compare it to yours. Come on, that’s what we do. We live in a constant state of comparison, it’s not healthy, it’s not even practical, but the fact is, it’s real.
So how do you do you refine your behind in a short time and tighten your upper body so that when you wave at your friends across the beach, the sagginess on the back of your arm doesn’t wave in the breeze and create a giant wave.
Here is a great mini workout regime I put together for one of my music artists who had to shoot an album cover for her new release. She was in the studio putting the final touches on her CD and she got the call from hell. It was her manager telling her they had decided on the shoot location for her cover shot. It was to be on this spectacular island in a tropical paradise that most of us only dream of visiting when we win the lottery.
A few minutes later, I got the SOS (Shoot Only in my Skin) distress call. She had less than ten days to go from snackin’ in the recording studio to sexy on the beach for a CD cover for the world to see!
I went to work and put together an instant toning workout schedule and combined with my Low Glycemic Diet with Catabolic Foods. Hip Hop Cardio was a part of her workouts as well because it burns fat, develops rhythm and confidence. You can do any cardio you like as you do some cardio every day to keep your metabolism up and burn stored body fat. Oh yes, and the instant tanning to give her the authentic Island look. That came later after we made her arms, abs and behind look and feel tighter.
The key word is she felt tighter. You see when you feel good, you feel beautiful and when you feel beautiful you walk with more grace and confidence, which sends out great vibes that you love your beach body. That is the beginning of getting excited and inspired enough to continue on your program after the initial. All great changes happen from the inside out.
The Beautiful Beach Body Program
First of all, I love traditional training and how dance moves shape and tighten your body differently than a lot of other gym moves. Dancers have sleek, long lean muscles and they move with pure grace. I like gym moves too in a long-term fitness program. This program I am taking you back to the beginning of the women’s body training movement. My signature Vertical Training and Power Shaping technique is the base for this workout.
Workout Accessories to Gather for Your Workout
* Beach Towel - I personally have my clients lie on a beach towel because they are soft to touch on the skin which puts you in a wonderful mood.
* Water Bottle – 8-16 ounces of water – Stay hydrated during your workout.
* Music – Get in the zone. Turn on some music that is upbeat, happy and makes you feel good. This will inspire you to stay with the workout for the entire duration.
* Picture – Find some inspiring magazine pictures that inspire you to train. Your mind sees pictures and then it drives you in the direction of your visualized desire.
Beautiful Beach Body Circuit Isometric Training Techniques
1. Plies
2. Side Lying Leg Lifts
3. Triceps Push-ups
Move #1 - Plie’s
Begin with Dancer’s Plie’s or and easier explanation. Wide Leg Stance Knee Bends
A plie’ is a bend of the knees. It is a foundational strength and stretch that ballet dancers practice. It is a specific exercise that tones and strengthens your entire lower body. The hips, butt, thighs, hamstrings and calves are all worked together. It is compounded power move that works wonders.
Learning to plié correctly is fundamental to proper training and getting that beautiful lower body you desire. Yet most people do it incorrectly, in that they sink down with legs, and then quickly return to a standing position.
Begin by standing in front of a mirror so that you can monitor your alignment. Face the mirror in a wide stance, which in dance is known as second position. Be careful that you are aligning your knees with your toes at all times. Pull your abdominals in as to get a sense that your navel is couching your spine. This is called hollowing your abdominal wall so that your are shaping and engaging them as well throughout the move.
Stand up straight so that you can feel a vertical line up and down the center of your body.
Begin to lower your body weight toward the floor slowly with control to the count of four. Use your abdominal muscles, relax your back, and drop your tailbone. Be sure your body is centered over your feet , keep your heels down you lower your body down.
Now, press your feet into the floor making your muscles in your thighs and butt active. Hold for four isometric counts as you take deep breaths.
Then slowly press your feet into the floor and push yourself out of the plie’ as you return to the starting standing position.
If you don't feel these muscular sensations, you're doing the plié too fast. Now to the count of four begin pressing upwards and focus on feeling resistance in all of your lower body muscles as you come out of the plié. As you perfect this move you can add various arm moves with light two to five pound hand weights. This is what I did to my artist. As she felt balanced and centered I added bicep curls.
I had her start with hands by her side behind her legs, as she lowered her body to the count of four, she drew her hands toward her upper shoulders and held it for the count of four as she was in the plie’ isometrically and then lowered the weight as she pressed out of the plie. It was a great combination of upper and lower body movements that created a sensational feel and look to the muscles.
Here’s the Plie’ Pattern Breakdown
* 3 sets of 15 Plie’s (with bicep curls as you get stronger)
* Plie’ down to the count of four
* Hold at the bottom for four isometric counts
* Press upward for four
* Repeat for a total of three sets of fifteen.
Move # 2 - Side Leg Lifts (2 versions)
Lie on one side on your beach towel. Side-lying exercises strengthen lateral leg muscles, tighten your outer thighs, narrow your hips and tighten the medial glutes.
Side-lying Leg Lifts:
Lie on your side on the floor. Place your upper body and head in a comfortable position. You lie all the way down, or lie with your hand supporting your head as long as you keep your head in alignment with your neck. Keep your body in an extended position with your top leg straight and your bottom knee slightly bent to help balance your body. Place your top hand on the floor in front of your abdominals and contract your abdominals throughout the move. Begin by squeezing your butt. Now to the count of four, slowly lift your upper leg towards the ceiling with the knees facing forward 45 degrees or to a height where you can feel the muscles tightening without strain to the hip joint and hold in an isometric (static) position for the count of flour and then slowly lower back down. Repeat for fifteen reps per side. Repeat each side for a total of three sets. Per side both inner and outer thigh muscles. As you get stronger, you add one to two pound ankle weights for more resistance.
Side Lying Inner Thigh Leg Lifts:
Lie on your side on the floor. Place your upper body and head in a comfortable position. Keep your body in an extended position with your legs resting on top of each other. Then, move bend your top leg and place the foot on the floor behind the bottom leg. Make sure there is enough room to allow the bottom leg to be lifted off the floor. Contract your abdominals as to include them in your workout and to also help protect your spine and keep your back in a good stable position. Squeeze the inner thigh and slowly to the count of four lift the bottom leg approximately 12 to eighteen inches or as high as is comfortable for you to feel the inner thigh isolate and contract. Hold for four counts and then lower your leg down to the starting position and repeat for a total of fifteen repetitions. One set is completed once both legs have performed the exercise for the prescribed number of reps on the workout! Be sure to breath deeply throughout the entire sequence.
Here’s the Side Lying Leg Breakdown..
Side Leg Lift three sets of 15
* Squeeze the Butt and lift for four
* Hold for four (breathing deep)
* Down for Four
Inner Thigh Leg Lift
* Squeeze the inner thigh and Lift for the count of four
* Hold for the count of four (breathing deep)
* Slowly lower to the floor for the count of four
* Hold at the bottom for four isometric counts
* Repeat for a total of three sets of fifteen.
* Then roll over to the other side and repeat both top and bottom leg moves.
* Once you have completed both sides, you have done a complete set.
* Do three complete sets. That would be three sets of lifts for Outer Thigh and Three sets of Lifts for the Inner Thigh.
Move #3 - Bent Knee Tricep Pushups.
This move works the back of your arms and chest and abs. Begin on your hands and knees with your hands resting under your shoulders. Contract your abdominals and slowly lower your chest to the floor between your hands keeping your head and neck in alignment, lower down until your chest almost touches the floor and do not let your lower back sag, hold for two counts and slowly with control push yourself back up to your starting position. Keep the body locked in a straight position as you return to the starting position. Breathe comfortably throughout the move. Repeat for total set of ten repetitions. Then rest for thirty seconds by sitting on your knees in a child’s pose and then repeat for two more sets. This is a powerful exercise and in the beginning you may only be able to do perform two with accuracy and control. But don’t give up. It will get easier as you get stronger. It is a fantastic exercise for tightening the muscles in back of your arms and your chest muscles. This move will make your stronger and tighter at the same time. That is a great combination of fitness results to have whether you are sunbathing or surfing.
Here’s the Triceps Push up Breakdown…
* Hands and Knees, contract your abdominals then to the count of four
* Slowly lower your upper body down to the floor holding your elbows close to your side
* Hold for a count of two (isometric contraction) and then push yourself back up to the starting position.
* Repeat for a total of eight repetitions.
There you have it, a wonderful plan for your Beautiful Beach Body. You will feel long, lean and confident as you stroll along the beach. Beauty starts from the inside out. Don’t wait start today feeling great about yourself and build the best body ever.
Go to my website and sign up for my weekly newsletter, there are so many amazing tips, great award winning workouts and lots of juicy stories about my training adventures. You will love the inspiration and who knows maybe you will be a star I get to train someday.
Oh by the way, the artist who I got the SOS Distress call from looked absolutely gorgeous for her cover shoot. She was stunning in her birthday suit. She did not do a sleazy shot, she did a tasteful, elegant and soulful like Eve in Genesis shot. Eve did not wear anything in the garden you know.
God Bless and make it the Best Week Ever!
You too can be hot and beautiful like the most luscious season on earth. The only problem is that there is not much time left to build your fine behind to the point that it is so worth watching as you walk away.
That’s right, you know that you always look as people walk away, and be honest…it’s not because you are lovingly sending them warm wishes, you are checking out to see how much junk is in that trunk. And it that’s not sneaky enough, you know that you compare it to yours. Come on, that’s what we do. We live in a constant state of comparison, it’s not healthy, it’s not even practical, but the fact is, it’s real.
So how do you do you refine your behind in a short time and tighten your upper body so that when you wave at your friends across the beach, the sagginess on the back of your arm doesn’t wave in the breeze and create a giant wave.
Here is a great mini workout regime I put together for one of my music artists who had to shoot an album cover for her new release. She was in the studio putting the final touches on her CD and she got the call from hell. It was her manager telling her they had decided on the shoot location for her cover shot. It was to be on this spectacular island in a tropical paradise that most of us only dream of visiting when we win the lottery.
A few minutes later, I got the SOS (Shoot Only in my Skin) distress call. She had less than ten days to go from snackin’ in the recording studio to sexy on the beach for a CD cover for the world to see!
I went to work and put together an instant toning workout schedule and combined with my Low Glycemic Diet with Catabolic Foods. Hip Hop Cardio was a part of her workouts as well because it burns fat, develops rhythm and confidence. You can do any cardio you like as you do some cardio every day to keep your metabolism up and burn stored body fat. Oh yes, and the instant tanning to give her the authentic Island look. That came later after we made her arms, abs and behind look and feel tighter.
The key word is she felt tighter. You see when you feel good, you feel beautiful and when you feel beautiful you walk with more grace and confidence, which sends out great vibes that you love your beach body. That is the beginning of getting excited and inspired enough to continue on your program after the initial. All great changes happen from the inside out.
The Beautiful Beach Body Program
First of all, I love traditional training and how dance moves shape and tighten your body differently than a lot of other gym moves. Dancers have sleek, long lean muscles and they move with pure grace. I like gym moves too in a long-term fitness program. This program I am taking you back to the beginning of the women’s body training movement. My signature Vertical Training and Power Shaping technique is the base for this workout.
Workout Accessories to Gather for Your Workout
* Beach Towel - I personally have my clients lie on a beach towel because they are soft to touch on the skin which puts you in a wonderful mood.
* Water Bottle – 8-16 ounces of water – Stay hydrated during your workout.
* Music – Get in the zone. Turn on some music that is upbeat, happy and makes you feel good. This will inspire you to stay with the workout for the entire duration.
* Picture – Find some inspiring magazine pictures that inspire you to train. Your mind sees pictures and then it drives you in the direction of your visualized desire.
Beautiful Beach Body Circuit Isometric Training Techniques
1. Plies
2. Side Lying Leg Lifts
3. Triceps Push-ups
Move #1 - Plie’s
Begin with Dancer’s Plie’s or and easier explanation. Wide Leg Stance Knee Bends
A plie’ is a bend of the knees. It is a foundational strength and stretch that ballet dancers practice. It is a specific exercise that tones and strengthens your entire lower body. The hips, butt, thighs, hamstrings and calves are all worked together. It is compounded power move that works wonders.
Learning to plié correctly is fundamental to proper training and getting that beautiful lower body you desire. Yet most people do it incorrectly, in that they sink down with legs, and then quickly return to a standing position.
Begin by standing in front of a mirror so that you can monitor your alignment. Face the mirror in a wide stance, which in dance is known as second position. Be careful that you are aligning your knees with your toes at all times. Pull your abdominals in as to get a sense that your navel is couching your spine. This is called hollowing your abdominal wall so that your are shaping and engaging them as well throughout the move.
Stand up straight so that you can feel a vertical line up and down the center of your body.
Begin to lower your body weight toward the floor slowly with control to the count of four. Use your abdominal muscles, relax your back, and drop your tailbone. Be sure your body is centered over your feet , keep your heels down you lower your body down.
Now, press your feet into the floor making your muscles in your thighs and butt active. Hold for four isometric counts as you take deep breaths.
Then slowly press your feet into the floor and push yourself out of the plie’ as you return to the starting standing position.
If you don't feel these muscular sensations, you're doing the plié too fast. Now to the count of four begin pressing upwards and focus on feeling resistance in all of your lower body muscles as you come out of the plié. As you perfect this move you can add various arm moves with light two to five pound hand weights. This is what I did to my artist. As she felt balanced and centered I added bicep curls.
I had her start with hands by her side behind her legs, as she lowered her body to the count of four, she drew her hands toward her upper shoulders and held it for the count of four as she was in the plie’ isometrically and then lowered the weight as she pressed out of the plie. It was a great combination of upper and lower body movements that created a sensational feel and look to the muscles.
Here’s the Plie’ Pattern Breakdown
* 3 sets of 15 Plie’s (with bicep curls as you get stronger)
* Plie’ down to the count of four
* Hold at the bottom for four isometric counts
* Press upward for four
* Repeat for a total of three sets of fifteen.
Move # 2 - Side Leg Lifts (2 versions)
Lie on one side on your beach towel. Side-lying exercises strengthen lateral leg muscles, tighten your outer thighs, narrow your hips and tighten the medial glutes.
Side-lying Leg Lifts:
Lie on your side on the floor. Place your upper body and head in a comfortable position. You lie all the way down, or lie with your hand supporting your head as long as you keep your head in alignment with your neck. Keep your body in an extended position with your top leg straight and your bottom knee slightly bent to help balance your body. Place your top hand on the floor in front of your abdominals and contract your abdominals throughout the move. Begin by squeezing your butt. Now to the count of four, slowly lift your upper leg towards the ceiling with the knees facing forward 45 degrees or to a height where you can feel the muscles tightening without strain to the hip joint and hold in an isometric (static) position for the count of flour and then slowly lower back down. Repeat for fifteen reps per side. Repeat each side for a total of three sets. Per side both inner and outer thigh muscles. As you get stronger, you add one to two pound ankle weights for more resistance.
Side Lying Inner Thigh Leg Lifts:
Lie on your side on the floor. Place your upper body and head in a comfortable position. Keep your body in an extended position with your legs resting on top of each other. Then, move bend your top leg and place the foot on the floor behind the bottom leg. Make sure there is enough room to allow the bottom leg to be lifted off the floor. Contract your abdominals as to include them in your workout and to also help protect your spine and keep your back in a good stable position. Squeeze the inner thigh and slowly to the count of four lift the bottom leg approximately 12 to eighteen inches or as high as is comfortable for you to feel the inner thigh isolate and contract. Hold for four counts and then lower your leg down to the starting position and repeat for a total of fifteen repetitions. One set is completed once both legs have performed the exercise for the prescribed number of reps on the workout! Be sure to breath deeply throughout the entire sequence.
Here’s the Side Lying Leg Breakdown..
Side Leg Lift three sets of 15
* Squeeze the Butt and lift for four
* Hold for four (breathing deep)
* Down for Four
Inner Thigh Leg Lift
* Squeeze the inner thigh and Lift for the count of four
* Hold for the count of four (breathing deep)
* Slowly lower to the floor for the count of four
* Hold at the bottom for four isometric counts
* Repeat for a total of three sets of fifteen.
* Then roll over to the other side and repeat both top and bottom leg moves.
* Once you have completed both sides, you have done a complete set.
* Do three complete sets. That would be three sets of lifts for Outer Thigh and Three sets of Lifts for the Inner Thigh.
Move #3 - Bent Knee Tricep Pushups.
This move works the back of your arms and chest and abs. Begin on your hands and knees with your hands resting under your shoulders. Contract your abdominals and slowly lower your chest to the floor between your hands keeping your head and neck in alignment, lower down until your chest almost touches the floor and do not let your lower back sag, hold for two counts and slowly with control push yourself back up to your starting position. Keep the body locked in a straight position as you return to the starting position. Breathe comfortably throughout the move. Repeat for total set of ten repetitions. Then rest for thirty seconds by sitting on your knees in a child’s pose and then repeat for two more sets. This is a powerful exercise and in the beginning you may only be able to do perform two with accuracy and control. But don’t give up. It will get easier as you get stronger. It is a fantastic exercise for tightening the muscles in back of your arms and your chest muscles. This move will make your stronger and tighter at the same time. That is a great combination of fitness results to have whether you are sunbathing or surfing.
Here’s the Triceps Push up Breakdown…
* Hands and Knees, contract your abdominals then to the count of four
* Slowly lower your upper body down to the floor holding your elbows close to your side
* Hold for a count of two (isometric contraction) and then push yourself back up to the starting position.
* Repeat for a total of eight repetitions.
There you have it, a wonderful plan for your Beautiful Beach Body. You will feel long, lean and confident as you stroll along the beach. Beauty starts from the inside out. Don’t wait start today feeling great about yourself and build the best body ever.
Go to my website and sign up for my weekly newsletter, there are so many amazing tips, great award winning workouts and lots of juicy stories about my training adventures. You will love the inspiration and who knows maybe you will be a star I get to train someday.
Oh by the way, the artist who I got the SOS Distress call from looked absolutely gorgeous for her cover shoot. She was stunning in her birthday suit. She did not do a sleazy shot, she did a tasteful, elegant and soulful like Eve in Genesis shot. Eve did not wear anything in the garden you know.
God Bless and make it the Best Week Ever!
Tuesday, July 11, 2006
Fat Burning Foods that Burn Fat Fast
Victoria, I am so confused... I have no idea what to eat any more. With all the diet information out there right now, I don't know what to do. I just want to know what to eat to burn fat fast?
- Caroline R.
Caroline, I am so excited about your question. If you have ever struggled with dimply junk on the back of your legs and butt, then just take your time and soak up every word in this article. There are many gems that you can take away and begin today to start smoothing out that rocky road.
Your question reminded me of the time when I was getting ready for a fitness championship and I had a total melt down. I was looking good, so I thought. I was so excited because I had been posing at home in my bathroom mirror and I just could not wait to see how my much better the definition in my muscles would be under “posing lights" at the gym. Posing lights are special lights that are designed to make your muscles look more cut, defined and striated. Those are bodybuilding terms for looking “HOT and BUFF”!
I gathered up my swimsuit, posing oil and a scrunchie to pull back my hair so that it would not cover up one beautiful striation of hard earned muscle.
I went to the gym I was training at that had a perfect set of posing lights installed by the head trainer, a NPC Body Building champion.
Ok, I get to the gym, run in the women’s locker room, put on my skimpy competition posing suit and oiled myself up. I slipped into a comfy robe to cover myself as I walked across the gym to the room we used for posing. I confidently took off my robe and gracefully walked across the room as if I was walking on stage. I believe that we should always be “on” and rehearsing in our mind and with our body what we want to be.
I walked to center stage, did a customary quarter turn to face the mirror, which was my private audience, and stood in prejudging form. My first reaction was, “sweet, I look awesome". I hit some poses and did a few dance moves to try out my suit. Then I did my rear lat spread facing the back of the room. In this room you could see yourself from every angle because it had a three way mirror effect and that’s when the horror hit me.
AAAAHHHHH! I was so lean, so cut and so perfectly symmetrical in every direction and at every angle except when I turned around there were these horrific little dimply dents, cellulite, as we women have come to refer to it, on MY PERFECT BODY!
I was so upset, I broke out into tears, grabbed my robe, ran back into the locker room and threw on my sweats I wore on the way over to the gym. I did not even bother to take off all the oil I had on and my sweats became an oily mess which then made my car seats a spotted mess. I did not care one bit about my clothes or my car. I could buy some more sweats and I could buy a new car if I wanted to, but I had to do something fast to get those dimples off the back of my thighs and butt. I only had two weeks to get contest ready.
I called an associate I knew and asked her for help. She gave me a referral to a nutrition scientist in Arizona. I made a distress call immediately and he promptly began to tell me about certain foods that help your body go into a positive fat burning state and he also told me how some of the foods would act as a diuretic and help me lose trapped body water under my skin to make my body appear more lean and less dimply.
YES, there is a God in Heaven and He answers prayers I thought. I took copious notes and then… do you know that he actually sent me a mini diet plan written on a piece of notebook paper. Not a science manual, not a registered FDA document, or a two hundred page book like most people sell today. It was almost illegible because like many scientists and health professionals they scribble when they write.
Well the plan not only worked, it was amazing how fast my body responded to the foods I began eating and I ended up winning my competition!
So... that plan that I received years ago, that worked wonders for me, is what I am going to share with you today.
Now keep in mind, I am not a scientist. I am a published author, professional trainer of certification programs for fitness trainers and a top selling DVD Celebrity Fitness Personality. I am all of the above but the most important attribute I am teaching you with today is, I am an ex-fat person who was over sixty pounds heavier who had cottage cheese thighs and dimply butt... and now it's gone! I bring you today my personal experience as I share with you what I have found.
FOODS THAT HELP BURN FAT FAST
Thermic Effect Principle
Foods have a thermic effect. The term "thermic effect of food" is used to describe the energy expended by our bodies in order to eat and process (digest, transport, metabolize and store) food. We expend energy by living which is metabolic functioning, breathing, working, exercising and anything else that uses muscular contractions. This is what causes your body to burn calories. Excess fat in your body is actually stored energy, whether it is on your belly or on your legs and butt. It’s fat, energy, and it has to be burned and removed in order to remove those dimples. So remember, your not fat, you just have a lot of extra energy!
This is so amazing! Processing protein requires the greatest amount of energy. Estimates range as high as 30% above your resting metabolic rate. Dietary fat, on the other hand, is so easily processed and turned into body fat that there is little thermic effect, perhaps only 2 or 3% above your resting metabolic rate. The amount of energy required to process carbohydrates falls between that of protein and fat. A range of around 10% is usually used to account for the thermic effect of food you eat.
Most of us have never heard about thermic effect of food so we just grab whatever is convenient when we are hungry
Protein causes your body to burn hotter which helps you burn more calories. So now that we know that, we have to choose the best protein sources to keep our furnace burning hot and strong all day long.
Choose low-fat protein sources
Meat, poultry and fish along with egg whites and egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as grilled or baked, not fried or breaded. Choose milk such as skim milk rather than whole milk and always select skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. Some types of fish — such as cod, tuna and halibut — have less total fat, saturated fat and cholesterol than do meat and poultry. And certain types of fish are heart healthy because they're rich in omega-3 fatty acids. These fats may help lower blood fats called triglycerides and may reduce your risk of sudden cardiac death. Omega-3 fats are most abundant in fatty, cold-water fish, such as salmon, mackerel and herring.
Catabolic Foods
Catabolic foods burn up more calories than they supply. Catabolic foods are the opposite of Anabolic foods. For example a medium sized apple (which is catabolic), would provide an average of 85 calories, however your metabolism would require an additional 99 more calories to metabolize it. As a result, you burn more calories than you are ingesting for a overall net loss.
To help maintain your weight it is helpful to eat a minimum of ten servings of catabolic foods each day. In addition to catabolic foods you can eat proteins and other carbohydrates in moderation without gaining weight.
High grade catabolic foods are more effective than others. It is best to spread the consumption of your catabolic foods over the course of the whole day. You can eat these items to your heart’s delight. You don’t have to go around counting calories or skimping on volume and quantity with theses catabolic foods. I like to combine my proteins from my list above with the vegetables listed below for my meals and then for my snacks I go to town on the fruits and vegetables listed below. I also drink two to three quarts of water per day to keep flushing my system.
HIGH GRADE CATABOLIC FOODS
FRUIT:
Black/Blueberries, Limes, Pineapple, Cantaloupe Grapefruit, Oranges, Plums-Damson, Strawberries, Lemons, Raspberries - fresh, Pears-Bartlett, Watermelon
VEGETABLES:
Artichokes, Celery, Parsley leaves, Sweet Potato Asparagus, Cucumbers, Peppers, Tomato Broccoli, Eggplant, Radishes, Zucchini Brussels, Sprouts, Leeks - cooked, Spinach Carrots, Lettuce
There you go, this is the beginning of the entire process that can help you burn fast faster. It is enough to get you started today on your journey to a whole new you.
God Bless and make it the Best Week Ever!
Did you like this weeks tip! If so please forward this newsletter to 5 of your friends and let them know that they can join my newsletter FREE. And if your not already receiving my Free weekly e-mail newsletter be sure to sign up today!
- Caroline R.
Caroline, I am so excited about your question. If you have ever struggled with dimply junk on the back of your legs and butt, then just take your time and soak up every word in this article. There are many gems that you can take away and begin today to start smoothing out that rocky road.
Your question reminded me of the time when I was getting ready for a fitness championship and I had a total melt down. I was looking good, so I thought. I was so excited because I had been posing at home in my bathroom mirror and I just could not wait to see how my much better the definition in my muscles would be under “posing lights" at the gym. Posing lights are special lights that are designed to make your muscles look more cut, defined and striated. Those are bodybuilding terms for looking “HOT and BUFF”!
I gathered up my swimsuit, posing oil and a scrunchie to pull back my hair so that it would not cover up one beautiful striation of hard earned muscle.
I went to the gym I was training at that had a perfect set of posing lights installed by the head trainer, a NPC Body Building champion.
Ok, I get to the gym, run in the women’s locker room, put on my skimpy competition posing suit and oiled myself up. I slipped into a comfy robe to cover myself as I walked across the gym to the room we used for posing. I confidently took off my robe and gracefully walked across the room as if I was walking on stage. I believe that we should always be “on” and rehearsing in our mind and with our body what we want to be.
I walked to center stage, did a customary quarter turn to face the mirror, which was my private audience, and stood in prejudging form. My first reaction was, “sweet, I look awesome". I hit some poses and did a few dance moves to try out my suit. Then I did my rear lat spread facing the back of the room. In this room you could see yourself from every angle because it had a three way mirror effect and that’s when the horror hit me.
AAAAHHHHH! I was so lean, so cut and so perfectly symmetrical in every direction and at every angle except when I turned around there were these horrific little dimply dents, cellulite, as we women have come to refer to it, on MY PERFECT BODY!
I was so upset, I broke out into tears, grabbed my robe, ran back into the locker room and threw on my sweats I wore on the way over to the gym. I did not even bother to take off all the oil I had on and my sweats became an oily mess which then made my car seats a spotted mess. I did not care one bit about my clothes or my car. I could buy some more sweats and I could buy a new car if I wanted to, but I had to do something fast to get those dimples off the back of my thighs and butt. I only had two weeks to get contest ready.
I called an associate I knew and asked her for help. She gave me a referral to a nutrition scientist in Arizona. I made a distress call immediately and he promptly began to tell me about certain foods that help your body go into a positive fat burning state and he also told me how some of the foods would act as a diuretic and help me lose trapped body water under my skin to make my body appear more lean and less dimply.
YES, there is a God in Heaven and He answers prayers I thought. I took copious notes and then… do you know that he actually sent me a mini diet plan written on a piece of notebook paper. Not a science manual, not a registered FDA document, or a two hundred page book like most people sell today. It was almost illegible because like many scientists and health professionals they scribble when they write.
Well the plan not only worked, it was amazing how fast my body responded to the foods I began eating and I ended up winning my competition!
So... that plan that I received years ago, that worked wonders for me, is what I am going to share with you today.
Now keep in mind, I am not a scientist. I am a published author, professional trainer of certification programs for fitness trainers and a top selling DVD Celebrity Fitness Personality. I am all of the above but the most important attribute I am teaching you with today is, I am an ex-fat person who was over sixty pounds heavier who had cottage cheese thighs and dimply butt... and now it's gone! I bring you today my personal experience as I share with you what I have found.
FOODS THAT HELP BURN FAT FAST
Thermic Effect Principle
Foods have a thermic effect. The term "thermic effect of food" is used to describe the energy expended by our bodies in order to eat and process (digest, transport, metabolize and store) food. We expend energy by living which is metabolic functioning, breathing, working, exercising and anything else that uses muscular contractions. This is what causes your body to burn calories. Excess fat in your body is actually stored energy, whether it is on your belly or on your legs and butt. It’s fat, energy, and it has to be burned and removed in order to remove those dimples. So remember, your not fat, you just have a lot of extra energy!
This is so amazing! Processing protein requires the greatest amount of energy. Estimates range as high as 30% above your resting metabolic rate. Dietary fat, on the other hand, is so easily processed and turned into body fat that there is little thermic effect, perhaps only 2 or 3% above your resting metabolic rate. The amount of energy required to process carbohydrates falls between that of protein and fat. A range of around 10% is usually used to account for the thermic effect of food you eat.
Most of us have never heard about thermic effect of food so we just grab whatever is convenient when we are hungry
Protein causes your body to burn hotter which helps you burn more calories. So now that we know that, we have to choose the best protein sources to keep our furnace burning hot and strong all day long.
Choose low-fat protein sources
Meat, poultry and fish along with egg whites and egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as grilled or baked, not fried or breaded. Choose milk such as skim milk rather than whole milk and always select skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. Some types of fish — such as cod, tuna and halibut — have less total fat, saturated fat and cholesterol than do meat and poultry. And certain types of fish are heart healthy because they're rich in omega-3 fatty acids. These fats may help lower blood fats called triglycerides and may reduce your risk of sudden cardiac death. Omega-3 fats are most abundant in fatty, cold-water fish, such as salmon, mackerel and herring.
Catabolic Foods
Catabolic foods burn up more calories than they supply. Catabolic foods are the opposite of Anabolic foods. For example a medium sized apple (which is catabolic), would provide an average of 85 calories, however your metabolism would require an additional 99 more calories to metabolize it. As a result, you burn more calories than you are ingesting for a overall net loss.
To help maintain your weight it is helpful to eat a minimum of ten servings of catabolic foods each day. In addition to catabolic foods you can eat proteins and other carbohydrates in moderation without gaining weight.
High grade catabolic foods are more effective than others. It is best to spread the consumption of your catabolic foods over the course of the whole day. You can eat these items to your heart’s delight. You don’t have to go around counting calories or skimping on volume and quantity with theses catabolic foods. I like to combine my proteins from my list above with the vegetables listed below for my meals and then for my snacks I go to town on the fruits and vegetables listed below. I also drink two to three quarts of water per day to keep flushing my system.
HIGH GRADE CATABOLIC FOODS
FRUIT:
Black/Blueberries, Limes, Pineapple, Cantaloupe Grapefruit, Oranges, Plums-Damson, Strawberries, Lemons, Raspberries - fresh, Pears-Bartlett, Watermelon
VEGETABLES:
Artichokes, Celery, Parsley leaves, Sweet Potato Asparagus, Cucumbers, Peppers, Tomato Broccoli, Eggplant, Radishes, Zucchini Brussels, Sprouts, Leeks - cooked, Spinach Carrots, Lettuce
There you go, this is the beginning of the entire process that can help you burn fast faster. It is enough to get you started today on your journey to a whole new you.
God Bless and make it the Best Week Ever!
Did you like this weeks tip! If so please forward this newsletter to 5 of your friends and let them know that they can join my newsletter FREE. And if your not already receiving my Free weekly e-mail newsletter be sure to sign up today!
Wednesday, July 05, 2006
Emergency Plan for a Bikini Butt
Question
Victoria, I am going on a summer vacation with my husband in two weeks and I need help getting my a** in a swimsuit without wearing one of those old lady ones like my grandmother has. You know the one with the built in skirt. Help Victoria! What can I do?
- J. McMurphy
Hello Ms J.
You sure know how to challenge me don’t you? First... whatever you do, make sure your husband does NOT see you in a “skirt swimsuit”. There is only so much Viagra can do girlfriend!
Second... I have some great tips for your "exit muscles" (the last ones people see when you leave the room) to look presentable. If you are really strict, you may look so good, your husband won’t want you to exit the room at all on this year's vacation!
A few years ago, I needed to get ready for a swimsuit photo shoot at the exclusive Beverly Hills Celebrity hotel LeMontrose. I was not happy with my "rear view" so I put together this emergency bikini butt regime. It worked beautifully. After working my plan, my legs were more defined, my butt was tighter and, shall I say, high and lifted up. I felt great at the photo shoot. My results were validated when the rapper (name withheld) who was not in need of a tan, kept coming out by the pool and accidentally dropping his D&G sunglasses every other minute. I think I must have looked great to him. He was sneaking a look at my "assets" as he was pretending to recover his D&G’s.
Okay Ms. J. get out your highlighter, print this page and highlight the tips you will follow diligently, even while you are on vacation. That’s right. The last thing you want to do is look great the first day, then go on a “I’m on vacation” binge fest and bloat up like those cute little gold fish snacks.
1. Get Mentally and Spiritually ready. Center yourself. Prayers, affirmations and meditation are great ways to relax and make the preparation for your vacation and a fun and exciting challenge.
2. Start drinking at least 10 cups of water a day right away. The last 3 - 4 days I will add in a cup of herbal diuretic tea a day. The days when I'm drinking the tea I cut my water in half.
3. Do sixty minutes of cardio each day at a low-moderate intensity. You will want to do this for at least two weeks before your vacation, or as much time as you have before you leave. You can break this up into two sessions if you need to, but one long session is optimal. My Swimsuit Shape Up Collection is a great way to get that cardio in each day. Don't balk, we're getting ready for vacation here!
4. Sculpt and Tone every other day, do a full body workout with light-weights, with special emphasis on plies’, lunges, floorwork - leg lifts and donkey kicks. 3 sets of 25 reps per side of each exercise. Do your abdominals every other day as well. Figure out your three favorite abdominal exercises and review last week’ s abdominal hollowing tips and apply them.
5. Do not eat after 7:00 PM. That means NOTHING at 7:00PM. Water or tea but no calories. This is a big key!
6. Eat clean staying away from salt, sugar, desserts, ice cream and dairy. My Quick Start Fat Loss Program is perfect way to diet for optimal health and conditioning. If you don't have it already, pick one up today!
7. Increase Low Glycemic Index foods which help with weight release such as cabbage, onions, broccoli, cooked tomatoes, beans, wheat and certain fruit.
8. AVOID ALL HIGH Glycemic Foods. I have an extensive list in my Quick Start Fat Loss Program. Do NOT eat these foods. They could turn to fat faster than butter.
9. Eat 4-5 meals a day slightly smaller than my normal servings. Go easy on the condiments. For the last three days during the diuretic phase, omit any high salt food, condiments and drink distilled water.
10. Finally use a series of Herbal Baths to smooth and tighten the skin around your legs, hips and buns. Take 2 - 3 baths a week for 30 minutes each. You'll need the downtime with all that cardio and sculpting! In addition to working on any remaining cellulite areas, the baths will help detoxify your skin and improve your overall complexion.
Okay girlfriend, you have some great tips for getting you’re a** ready for your revealing beach unveiling. You can do it. If you start today, you can possibly lose up to an inch or even more in your hips and thighs for that awesome vacation. Have a great time, and send me some photos!
God Bless and make it the Best Week Ever!
Victoria, I am going on a summer vacation with my husband in two weeks and I need help getting my a** in a swimsuit without wearing one of those old lady ones like my grandmother has. You know the one with the built in skirt. Help Victoria! What can I do?
- J. McMurphy
Hello Ms J.
You sure know how to challenge me don’t you? First... whatever you do, make sure your husband does NOT see you in a “skirt swimsuit”. There is only so much Viagra can do girlfriend!
Second... I have some great tips for your "exit muscles" (the last ones people see when you leave the room) to look presentable. If you are really strict, you may look so good, your husband won’t want you to exit the room at all on this year's vacation!
A few years ago, I needed to get ready for a swimsuit photo shoot at the exclusive Beverly Hills Celebrity hotel LeMontrose. I was not happy with my "rear view" so I put together this emergency bikini butt regime. It worked beautifully. After working my plan, my legs were more defined, my butt was tighter and, shall I say, high and lifted up. I felt great at the photo shoot. My results were validated when the rapper (name withheld) who was not in need of a tan, kept coming out by the pool and accidentally dropping his D&G sunglasses every other minute. I think I must have looked great to him. He was sneaking a look at my "assets" as he was pretending to recover his D&G’s.
Okay Ms. J. get out your highlighter, print this page and highlight the tips you will follow diligently, even while you are on vacation. That’s right. The last thing you want to do is look great the first day, then go on a “I’m on vacation” binge fest and bloat up like those cute little gold fish snacks.
1. Get Mentally and Spiritually ready. Center yourself. Prayers, affirmations and meditation are great ways to relax and make the preparation for your vacation and a fun and exciting challenge.
2. Start drinking at least 10 cups of water a day right away. The last 3 - 4 days I will add in a cup of herbal diuretic tea a day. The days when I'm drinking the tea I cut my water in half.
3. Do sixty minutes of cardio each day at a low-moderate intensity. You will want to do this for at least two weeks before your vacation, or as much time as you have before you leave. You can break this up into two sessions if you need to, but one long session is optimal. My Swimsuit Shape Up Collection is a great way to get that cardio in each day. Don't balk, we're getting ready for vacation here!
4. Sculpt and Tone every other day, do a full body workout with light-weights, with special emphasis on plies’, lunges, floorwork - leg lifts and donkey kicks. 3 sets of 25 reps per side of each exercise. Do your abdominals every other day as well. Figure out your three favorite abdominal exercises and review last week’ s abdominal hollowing tips and apply them.
5. Do not eat after 7:00 PM. That means NOTHING at 7:00PM. Water or tea but no calories. This is a big key!
6. Eat clean staying away from salt, sugar, desserts, ice cream and dairy. My Quick Start Fat Loss Program is perfect way to diet for optimal health and conditioning. If you don't have it already, pick one up today!
7. Increase Low Glycemic Index foods which help with weight release such as cabbage, onions, broccoli, cooked tomatoes, beans, wheat and certain fruit.
8. AVOID ALL HIGH Glycemic Foods. I have an extensive list in my Quick Start Fat Loss Program. Do NOT eat these foods. They could turn to fat faster than butter.
9. Eat 4-5 meals a day slightly smaller than my normal servings. Go easy on the condiments. For the last three days during the diuretic phase, omit any high salt food, condiments and drink distilled water.
10. Finally use a series of Herbal Baths to smooth and tighten the skin around your legs, hips and buns. Take 2 - 3 baths a week for 30 minutes each. You'll need the downtime with all that cardio and sculpting! In addition to working on any remaining cellulite areas, the baths will help detoxify your skin and improve your overall complexion.
Okay girlfriend, you have some great tips for getting you’re a** ready for your revealing beach unveiling. You can do it. If you start today, you can possibly lose up to an inch or even more in your hips and thighs for that awesome vacation. Have a great time, and send me some photos!
God Bless and make it the Best Week Ever!
Tuesday, July 04, 2006
Is Sweetness YOUR Weakness… Get over it!
Hi Victoria,
I am sixteen years old and I love your Dance... DVD. My mom bought it for me for my birthday and all I got so say is ..YOU ROCK! I have been trying to lose weight for two years now and my mom said that I am a sugar addict and that I have slowed down my metabolism and have become a sugarholic by over dieting. I have this uncontrollable desire for sugar that I can’t seem to kick. I think it's causing my severe PMS and some days I get so bugged that I become a raving maniac. Could she be right for the first time? I need major help.
- Candee
Candee??? Is that your real name or did you fall in love with sugar and change it?
Don’t get me wrong, I’m not picking on your name, it’s just that everything on the planet is connected and it seems ironic how you have a name that may be one of your weaknesses… Sugar is like a drug to your system's sweet tooth and you have to be willing to give it up if you want to permanently lose fat and have a beautiful dancer’s body. All teasing aside, I have to say, I love your name, it’s sweet!
You are not the only one who has this problem either, so don’t feel bad or beat yourself up. I guarantee you half of the people reading this newsletter has some form of chocolate hidden in their desk drawer (Gotcha). As a matter of record, I use to buy a two pound bag of M&M’s (with peanuts of course) when I went to the movies. I would eat the ENTIRE bag before the movie was over! I would take my sweater, lay it across my lap and pour them into my sweater. I loved the red ones… I have no clue why. I would eat all the red ones first, then the yellow ones and then the green ones. I was like a human vacuum. I was almost inhaling those little chocolate devil beads like a crack addict or something.
I swear I went into this crazy carnal zone that was uncontrollable. That’s why when I went to the movies I sat in the darkest part of the theater, in the corner with just enough light to see the color of my little treats. So believe me, I totally understand your problem.
Candee, here’s how you have to think about eating now that you have decided you want to be lean. You have to understand that white sugar is not even a food and has NO nutritional value. If you don’t cut sugar out of your diet, you will never have a great body and be light on your feet for dancing. Dancing is such an awesome way to be creative and engage in an art form of expression that is healthy and fun. I love the freedom of dance. That’s why I made my Body Shoppe Dance Workout Series and use dance as the foundation for all of my DVD’s and videos. To me, dancing frees your soul and sculpts your body.
Candee, you are not alone. The average American consumes more than a pound (16 ounces or 108 teaspoons) of refined sugar a week. It sounds unbelievable until you realize that sugar goes by more than 50 different names and is an ingredient in virtually all processed foods, from your morning doughnut to the ketchup on your burger. Isn’t that crazy? I bet you had no idea there was that much sugar in the world.
Your body's primary source of fuel is blood sugar (not the same as raw sugar). Your blood sugar plays a vital role in your physical and mental well-being. Raw sugar from candie or processed foods causes your body's blood sugar levels to skyrocket. When it rises even slightly above normal --thanks to excess body fat, lack of exercise, and/or genetics-- your health, your energy levels, and your weight-loss efforts are pretty much a waste of time. You have to get your body’s blood sugar into balance so that you can actually lose weight
That’s why the Glycemic Index is vital to you Candee. It is a measurement tool to help you decide which foods digest and convert to excess sugar in your blood stream. You have to eat foods that help you on your fat loss plan (low glycemic foods) and not hinder your progress (high glycemic foods). You have to become vigilant about watching every morsel of food you consume. You will either burn it or store it. In other words, you will use it or wear it.
Candee, you have to do something today! You can’t play around with this anymore. Every day that you are eating high glycemic foods is a day that you are possibly moving your body towards diabetes, heart disease and kidney disease. Right now you are concerned about how you look in tights, but you need to consider how you may look with an insulin pump.
Relax everyone……I know….. that was a tough punch to take. But that’s my job. To get you to understand so that you have to take positive effective action today to become the person you want to be so that you can live an outstanding life.
I know because I did it. I kicked my sugar habit and I have the dancer’s body that I always dreamed was impossible to achieve. With the right fuel (low glycemic food) and the perfect moves, you can too.
This week take note of the sugar in your diet, read every label and begin immediately reducing the amount of raw sugar from candie and processed foods that you consume daily for improved health and vitality. Decide today to kick your sugar habit and live a life of fun and freedom!
God Bless and make it the Best Week Ever!
I am sixteen years old and I love your Dance... DVD. My mom bought it for me for my birthday and all I got so say is ..YOU ROCK! I have been trying to lose weight for two years now and my mom said that I am a sugar addict and that I have slowed down my metabolism and have become a sugarholic by over dieting. I have this uncontrollable desire for sugar that I can’t seem to kick. I think it's causing my severe PMS and some days I get so bugged that I become a raving maniac. Could she be right for the first time? I need major help.
- Candee
Candee??? Is that your real name or did you fall in love with sugar and change it?
Don’t get me wrong, I’m not picking on your name, it’s just that everything on the planet is connected and it seems ironic how you have a name that may be one of your weaknesses… Sugar is like a drug to your system's sweet tooth and you have to be willing to give it up if you want to permanently lose fat and have a beautiful dancer’s body. All teasing aside, I have to say, I love your name, it’s sweet!
You are not the only one who has this problem either, so don’t feel bad or beat yourself up. I guarantee you half of the people reading this newsletter has some form of chocolate hidden in their desk drawer (Gotcha). As a matter of record, I use to buy a two pound bag of M&M’s (with peanuts of course) when I went to the movies. I would eat the ENTIRE bag before the movie was over! I would take my sweater, lay it across my lap and pour them into my sweater. I loved the red ones… I have no clue why. I would eat all the red ones first, then the yellow ones and then the green ones. I was like a human vacuum. I was almost inhaling those little chocolate devil beads like a crack addict or something.
I swear I went into this crazy carnal zone that was uncontrollable. That’s why when I went to the movies I sat in the darkest part of the theater, in the corner with just enough light to see the color of my little treats. So believe me, I totally understand your problem.
Candee, here’s how you have to think about eating now that you have decided you want to be lean. You have to understand that white sugar is not even a food and has NO nutritional value. If you don’t cut sugar out of your diet, you will never have a great body and be light on your feet for dancing. Dancing is such an awesome way to be creative and engage in an art form of expression that is healthy and fun. I love the freedom of dance. That’s why I made my Body Shoppe Dance Workout Series and use dance as the foundation for all of my DVD’s and videos. To me, dancing frees your soul and sculpts your body.
Candee, you are not alone. The average American consumes more than a pound (16 ounces or 108 teaspoons) of refined sugar a week. It sounds unbelievable until you realize that sugar goes by more than 50 different names and is an ingredient in virtually all processed foods, from your morning doughnut to the ketchup on your burger. Isn’t that crazy? I bet you had no idea there was that much sugar in the world.
Your body's primary source of fuel is blood sugar (not the same as raw sugar). Your blood sugar plays a vital role in your physical and mental well-being. Raw sugar from candie or processed foods causes your body's blood sugar levels to skyrocket. When it rises even slightly above normal --thanks to excess body fat, lack of exercise, and/or genetics-- your health, your energy levels, and your weight-loss efforts are pretty much a waste of time. You have to get your body’s blood sugar into balance so that you can actually lose weight
That’s why the Glycemic Index is vital to you Candee. It is a measurement tool to help you decide which foods digest and convert to excess sugar in your blood stream. You have to eat foods that help you on your fat loss plan (low glycemic foods) and not hinder your progress (high glycemic foods). You have to become vigilant about watching every morsel of food you consume. You will either burn it or store it. In other words, you will use it or wear it.
Candee, you have to do something today! You can’t play around with this anymore. Every day that you are eating high glycemic foods is a day that you are possibly moving your body towards diabetes, heart disease and kidney disease. Right now you are concerned about how you look in tights, but you need to consider how you may look with an insulin pump.
Relax everyone……I know….. that was a tough punch to take. But that’s my job. To get you to understand so that you have to take positive effective action today to become the person you want to be so that you can live an outstanding life.
I know because I did it. I kicked my sugar habit and I have the dancer’s body that I always dreamed was impossible to achieve. With the right fuel (low glycemic food) and the perfect moves, you can too.
This week take note of the sugar in your diet, read every label and begin immediately reducing the amount of raw sugar from candie and processed foods that you consume daily for improved health and vitality. Decide today to kick your sugar habit and live a life of fun and freedom!
God Bless and make it the Best Week Ever!
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