Action Hero Workout #2

Meet Rachel Nichols, Hollywood's hottest new action hero!



I received such a great response to the first action hero workout, I thought I would share another. While I have helped many beautiful ladies get in action star shape (Jennifer Garner, Kate Beckinsale and Carrie Ann Moss to name a few), this particular plan was created for Rachel Nichols the sexy star of the new GI Joe movie. For the last few years Rachel has been on the "Red Carpet Ready" plan, so obviously she already looked great but for this role we had to step it up. The thing with being a female action hero is not only that you need strength, endurance and agility to fight the bad guys, but you have to be ready to go to battle in body hugging clothes, big hair, high heels and a push up bra. The complete plan requires the desire to achieve the look, a serious commitment to both the workouts and the diet and time for recovery in terms of proper sleep and massage or foam rolling to work the kinks out. This program is not for everybody but if you are game, try it out and see if you have what it takes to be an action hero babe!

Circuit 1

Single leg glute bridge --- Do 12 reps, switch legs

Side plank with reach under --- Do 10 reps, switch sides

Valslide 1 arm slide w/ feet on Bosu --- Do 10 reps, each hand alternating

Ultimate crunch --- Do 12-15 reps, switch sides

Do circuit 2-3 times.

Circuit 2

Valslide reverse lunge with stretchy band --- Do 12 reps, switch legs

Step up to high step --- Do 12 reps, switch legs

One arm row to balance --- Do 12 reps, switch arms

Bruce Lee kick --- Do 15 reps, switch legs

Valslide push up ½ fly --- Do 5 reps, each side alternating

Do circuit 3 times.

Circuit 3

Valband side hops --- Do 12 reps there, and then back

Valslide side lunge --- Do 15 reps, switch legs

Squat press --- Do 15 reps

Bicep curls --- Do 12 reps X 10 lbs in each hand

Kickbacks --- Do 12 reps X 10 lbs in each hand

Do circuit 3 times.

**For more information on the diet visit http://www.redcarpetready.com/

**For more information on the Valslide visit http://www.valslide.com/

Circuit 1





Single Leg Glute Bridge
Lie on your back with your arms at your side. Extend one leg straight out, inline with opposite knee. Begin by squeezing your glute muscles and lifting them up until your body forms one line from your head to your toes. Inhale as you lower your body back to the floor and exhale as you raise your lower body. **You will feel this in your glutes and hamstrings.









Side Plank with reach under
Get into a side plank position by lying on your side with your elbow under your shoulder and your feet stacked. Raise your hips off of the ground and hold. As you hold that position, reach under your body and then reach toward the ceiling. That is 1 rep. Repeat for remaining reps and then lower your body back down to the floor. Switch sides.






Valslide one-arm slide with feet on Bosu
Get in push-up or plank position with a Valslide® under each hand and both toes on a Bosu. Slowly slide your left hand several inches out in front of you, and then bring it back. Then slide your right hand out and back. Alternate back and forth until you have completed all the reps. Don’t let your hips drop. **You will feel this in your abs.





Ultimate Crunch
Lie flat on your back with your hands out to the side. Sit all the way up, pulling your left knee in and hugging it. Lower back down without allowing your head to touch the floor. Finish all reps on one side and then switch sides. **You will feel this in your abs.






Valslide Reverse lunge with stretchy band
Attach a stretchy band to a stationary object to the side of you. Stand with feet together, place the ball of your left foot on the Valslide. While holding onto the band slide your left foot back until your right leg bends at 90˚. Slide your left foot up to start position, pulling up with the glute (butt) of your right leg. Finish reps and switch sides. Resistance placed on the band will try to pull you off balance, engaging your core. To increase level of difficulty, slide back on the foot closest to the band. **You should feel this in your glutes and in your abs.







Step up to high step
Stand facing a bench or step that's about 12 inches high. Lift your right foot and place it firmly on the step, and push your body upward through the right heel bringing your left knee up balancing on the right leg. Lower yourself back down leaving your right foot on the step. NOTE: Make sure your foot is completely on the step. Keep your head and chest up. At the top position, try to balance on the supporting leg or just lightly touch the step with your opposite foot. **You will feel this in your glutes and quads.








One arm row to balance
For this exercise you may either use a cable machine or attach a stretchy band with a handle to a secure object. Holding the handle in your right hand with your left foot forward in a lunge position. Stand far enough away so that the cable or band is taut. Lean forward and reach toward where the band is attached. You should feel a stretch in your glute. Stand up as you row your right arm back and while you bring your right knee toward your chest and balance on your left leg. Repeat for remaining reps and then switch sides.









Bruce Lee Kick
Stand near a chair or something for balance. Stand with feet hip width apart, abs tight. Inhale as you bend at the waist keeping the right leg very straight and pulling the left knee up. Exhale as you extend your left foot all the way straight pushing through your heel and squeezing the left glute. Pull the knee back in and lower the leg to the floor to reset. **You will feel this in your glutes.






Valslide push up 1/2 fly
Start in a modified push up position. Place the Valslide under one hand. As you lower in push up position, slide your Valslide slightly out to the side. Pull the hand in as you push back up. Finish reps and repeat on the other side. **You should feel this in your chest and shoulders.







Valband side hops
Place the Valband around your ankles, with your feet apart just enough to feel tension. Get into a squat position and then hop to the left, leading with the left foot and then following with the right. To increase difficulty, place the Valband around your thighs just above your knees. **You will feel this in your glutes and hips.








Valslide side lunge
Stand with your left foot flat on the Valslide®™. Slide your left foot to the side, keeping your left leg straight. At the same time, allow your right leg to bend sitting back into a squat. Slide your left foot back in, coming to a standing position. Finish reps and then repeat on other side. NOTE: always keep toes pointing forward. Do not let them angle out as you perform the exercise. **You will feel this in the inner thigh of the sliding leg and the glute of the stationary leg.







Valslide Curtsey Squat
Stand with feet together and place the ball of your left foot on the Valslide. Slide your left foot behind you towards your right side. Your right leg will bend at 90˚. In the lowered position, you will be in a curtsey. Slide your left foot back up to start position, while squeezing your right glute. Finish reps and switch sides. **You will feel this in your glutes and hips.








Shoulder Press
Hold dumbbells at shoulder height with palms facing your ears. Slowly raise the dumbbells extending your arms toward the ceiling. Slowly lower back down to starting position and repeat. Be sure to keep abs tight and knees slightly bent. **You will feel this in your shoulders.






Bicep Curls
Stand with your feet hip width apart, abs tight and a dumbbell in each hand. Knees are slightly bent and hands are at your sides with palms facing out. Exhale as you curl both arms towards your shoulders. Keep elbows close to your waist line. Inhale as you slowly lower them back down to the starting position. **You will feel this in your biceps.






Kickbacks
Stand with feet shoulder width apart, knees bent and bending forward at the hips. With a dumbbell in each hand keep your arms tucked into your side at a 90 degree angle. Slowly extend your arm out and keep your elbow in. Slowly lower the dumbbell back to the starting position and repeat. **You will feel this in your triceps.

Eat Better Mondays

Today for lunch, I had a rotisserie chicken salad wrap. I got this recipe from my fabulous assistant Laura, and it's my new fave! Because I had everything on hand, it took about 5 minutes to make. I also made a little extra for lunch tomorrow.



Ingredients (makes 1 serving):

4 ounces of Rotisserie Chicken

1/8 - 1/4 of a Red Onion

2 Tablespoons of dried cranberries (all natural)

2 Tablespoons of chopped Walnuts

1 Tablespoon of Light Mayonaise

2-3 Tablespoons of Balsamic Vinegar



In a bowl, combine the rotisserie chicken (choped or shredded) with the onion, cranberries, and walnuts. Add the mayonaise and vinegar and stir until all ingredients are combined. Serve on a spinach tortilla or over a bed of greens. Enjoy!

Eat Better Mondays

This morning for breakfast I had a poached egg on my new favorite bread called “Women’s Bread,” with a side of steamed asparagus. This super yummy meal has all the healthy components of a good breakfast, such as protein, good carbs and fiber. Plus it takes less time then it probably took you to get your Grande Mocha Frappuccino (380 calories, 47 g sugar, 15 g fat) and a bran muffin (410 calories 36 g sugar, 14 g fat) from Starbucks.

Making a breakfast like this is easier than you think. Try it first on a weekend and you will realize how easy it is.



Ingredients:
Light colored Vinegar (rice vinegar or cider vinegar)
1 free range organic egg
1 slice of bread
Asparagus

Directions:
Fill and 8” skillet with about 2” of water add 1 tablespoon of vinegar and bring to a boil. Remove from heat to allow the bubbles to die down. First, crack egg into a small bowl (so you can make sure the yolk doesn’t break and there are no shells). Then gently slide the egg into the hot water, cover skillet with a lid and let the egg cook for 5-6 minutes. While the eggs are cooking steam the asparagus and toast a slice of bread. After 5-6 minutes, remove the egg with a slotted spoon and place it on top of toast. Add a teaspoon of butter and a little salt & pepper. Serve asparagus along side your egg.

Not a chef?

Well you don’t have to be. As I have mentioned before, one of the best ways to control your weight is if you learn to cook a few things. It does not need to be overly complicated or time consuming. If you are just getting started I recommend “How to Boil Water” brought to you by the Food Network. This book will teach you the basics from how to hold a knife to roasting chicken. It has lots of great pictures and breaks things down step by step:

Your best summer body starts now!

With Memorial weekend a mere 6 weeks away, there is not a moment to lose to get bikini ready. It will take a commitment to both exercise and a healthy diet but I promise it’s worth it. Imagine how it will feel to wear your bikini with confidence. If you start now, not only will you look good, but you will be stronger and have more energy. Maybe this will be the summer you learn to surf, mountain bike or train for a triathlon. Let’s get started.

Valerie’s Top 5 Bikini Body Tips:

1. Decide right now you want it. No, I mean really want it, and be willing to do what is necessary. Nobody gets a hot bikini body by accident (especially if you are over 20).

2. You must lift weights. I know you love your Pilates and yoga but strength training will get you the shapely toned body faster. It doesn’t have to bulk you up. My program Red Carpet Ready is especially designed to keep you looking long and lean.

3. Interval train. It is hard to feel confident in your bikini if you have a lot of excess body fat. To burn maximum fat you need to stop reading magazines on the treadmill and jack up the intensity. You don’t need to start out sprinting but you should not feel like carrying on a conversation. If you find this difficult to do on your own, try a spinning class or one of the new treadmill workout classes.

4. Eliminate fast digesting carbs. This one step is going to help the fat melt off. What are fast digesting carbs? Sugar, white flour and most products made with them such as bagles, cookies, pasta, most bread, and candy. Fruit juice is another carb that needs to go. I know it seems healthy but it is loaded with sugar. What to eat? Lean protein such as fish, chicken, and grass fed beef and lots and lots of veggies with the exception of potatoes and corn.

5. Drink water! At least 80-100 oz every day. Feeling bloated: Drink more water. If your body is not getting enough of this valuable resource it will hold on to all it can as a survival mechanism. This results in swollen feet and a puffy body. By drinking more water, your body will realize it is safe to release this excess water.

Here’s a sneak peak from Red Carpet Ready Abs, my new program coming soon to http://www.blogger.com/www.redcarpetready.com. This sample workout is an intermediate to advanced workout. You are going to do each exercise 1 time without resting between exercises. When you complete the circuit you can rest 1 minute. You want to work up to doing the circuit three times.

Red Carpet Ready Abs – Sneak Preview Workout:
Single leg glute bridge --- Do 12 reps, switch legs
Valslide Mountain Climber on Bosu --- Do 15 reps each side, alternating
Valslide 1 arm slide --- Do 10-12 reps each side, alternating
Modified Turkish get up --- Do 10-15 reps X 5 lbs in 1 hand, switch sides

Do Circuit 3 times.

Single leg glute bridge
Lie on your back with your arms at your side. Extend one leg straight out, inline with opposite knee. Begin by squeezing your glute muscles and lifting them up until your body forms one line from your head to your toes. Inhale as you lower your body back to the floor and exhale as you raise your lower body.
**You will feel this in your glutes and hamstrings.

Valslide® Mountain Climber on Bosu (oblique crunch)
With both hands on an upside-down bosu, assume the push up position, body straight, arms under shoulders, and each foot on a Valslide. Draw abs in and activate glutes. Slide your left knee towards your right elbow and back. Then slide your right knee toward your left elbow and back. That is one rep. Repeat for remaining reps.
**You should feel this in your abs and shoulders.



Valslide® Plank with one-arm slide
Get in push-up or plank position with a Valslide® under each hand. Slowly slide your left hand several inches out in front of you, and then bring it back. Then slide your right hand out and back. Alternate back and forth until you have completed all the reps. Don’t let your hips drop.
**You will feel this in your abs.






Modified Turkish Get Up
Lie on your back with a dumbbell in your right hand, your left leg extended and your right knee bent. Crunch up while reaching the dumbbell toward the ceiling and keeping the leg extended. Lower back down. Repeat for remaining reps and then switch sides.
**You will feel this in your abs.