While I don’t know Michael’s exact training strategy and haven’t met him personally, I am pretty confident I know some things that helped him win 8 gold medals, and they are the same strategies you can use to get Red Carpet Ready.
1. He decided. That’s right. He made a very clear decision that he would win 8 gold medals at the Olympics in Beijing. I feel confident saying, he probably wrote this down somewhere. Then he held that vision very clearly in his minds eye and did not waver from his goal.
Here’s what you can do:
Decide right now to get fit or more fit. Take some immediate action so you can get some energy behind your decision. This could be something simple like a kitchen purge and restock or buying new workout shoes or a pair of Valslides.
2. He told everyone about it. Accountability is a powerful thing and telling everyone about your plan is like giving them your word. Michael told his plan to the world; it was announced through every form of media. Once he did this, I don’t think he ever considered missing a workout.
Here’s what you can do:
Tell your friends and family you are starting a new program and you would like their support. You could also start a blog (I have seen this be very effective for people) or you can join an online community. To find out about the Red Carpet Ready club go to www.redcarpetready.com/blog
3. He put forth the effort. It is hard for me to imagine that this young guy blew off workouts because he wasn’t in the mood, he was tired, busy or hung over. You might want to argue that swimming is Michael’s job. He’s an athlete and his job is to be fit. Newsflash: “Swimming and being fit is his job because he put the effort in.” His amazing god given talent would have meant nothing had he chose to miss practice and play video games.
Here’s what you can do:
Make your workouts non-negotiable. Schedule them in your calendar like any other important appointment. Ideally first thing in the morning. Implement the 10-minute rule. No matter how bad you feel or how busy you are, you will do at least 10 minutes. Chances are you will complete the workout. Crank up the intensity. You will not achieve a Red Carpet Ready body if your whole workout consists of walking or doing a workout that does not challenge you.
4. Recognize that recovery is important. Michael Phelps has someone measuring, testing and analyzing anything that can be analyzed. 3 minutes after Phelps’ race, someone will prick his ear with a needle and that blood will be measured to see how much lactic acid is in his system and he will swim slowly until it has dropped to an acceptable level. The coaches know how much to push him, how much sleep he needs and when he should start tapering his swims before a meet.
Here’s what you can do:
While you may not have a team of people looking after you, you can take one full day off each week. Build in some kind of soft tissue work. This could be massage or foam rolling. Get at least 7 hours of sleep each night. Don’t eat junk food. Fuel your body with lean protein and veggies. Don’t’ forget to hydrate.
It is true that Michael Phelps was incredibly blessed. His body was built for speed. He has come of age during a time of advancement in training and equipment technology and he has the ability to turn off the outside world when necessary. Talent and blessing, however, are never enough. It is effort that brings forth the rewards. The way to your best body lies in your decision to have it and the effort you are willing to put into it. You have it in you. Dig a little deeper. The rewards are on the other side of effort and it’s not just the great body you will have. The latest magic potion or exercise pill will NOT give you the same as what you’ll get when you work for your goal. You might have to trust me on this in the beginning but you will thank me later!
Showing posts with label valerie waters. Show all posts
Showing posts with label valerie waters. Show all posts
Tuesday, August 19, 2008
Wednesday, July 30, 2008
Another Red Carpet Ready Success Story!
I just wanted to share another Red Carpet Ready success story with you all the way from Germany. People all over the world are getting results with Red Carpet Ready. Stefanie's email below is inspiration for you and a reminder to me that helping people feel better about themselves is what makes my job so rewarding!
______________________________________
Success Story
Dear Valerie,
Ever since my husband proposed to me in October 2007 I was wondering how
to lose weight and build up muscles. I have tried various programs and none really worked to my satisfaction. I had just recovered from an accident and a workout pause of six months. During this time I put on 12 pounds.
12 P O U N D S!!! I am 34 years old but I looked a lot older.
Inspired by lovely Jennifer Garner and an interview in SHAPE where your
name came up I started searching for your website - and found it. I
decided to order your ValKit for Travel and also bought your Red Carpet
Ready Program. I started working out in February 2008 - 4 months to go
until our wedding on June 21st.....
I have been with Weight Watchers for years and already dropped approx 30
pounds but they used to claim that potatoes were top of the list for
weight loss (they know better now concerning the glycemic index). Since
I am a vegetarian I thought about how to increase my protein intake.
Luckily I do eat eggs (I buy them at a nearby farm) and dairy products
so I focused on that instead of fish or meat. Also I started watching my
portions of pasta and brown rice and realized I always had too much of
it! This was why shortly after eating I was feeling hungry again (we
remember: WeightWatchers and potaoes).
We Germans simply LOVE bread, it is one of our substantial foods. I
always used whole grain, anyway, but now I've reduced it to one
piece in the morning along with yogurt or egg whites (instead of
additional 2-4 pieces in the evening). I stopped eating at our canteen
at work (my favourite was baked potato with salad..) and started cooking
again. My husband loves it because he switched to my vegetarian way of
living shortly after we met and even he does not want to eat any chips
or sweets anymore - he COULD eat it, though, because he really is thin
but he just does not crave unhealthy stuff like he used to. This is
thanks to your program!!!
Now we keep fit and concentrated throughout our working day and I go
straight to the gym afterwards. Even on very hot days I do not give up
and use our cool cellar instead of the gym - I just kept going. I never
knew I could be so determined! Even my husband now takes time to workout
with me 2 days a week (it's a start).
The Red Carpet Ready Workout is challenging and I needed some time to
adapt to it - especially the ValSlide - staying balanced while sliding
is not that easy. Now I do really well with it and a trainer at the gym
even asked me if I was a trainer myself because the workout looked so
professional to him.
I never was slim and although I still have a long way to go until I have
my "dream figure" I am sure I will succeed! I was so happy when my
wedding gowns (which I bought in November 2007) had to be adjusted TWICE
to my slimmer shape and on our wedding day they would fit quite
loosely...
I dropped more than one dress size and I will now try your action hero
workout - I am curious how I will look like in 6 weeks :))
Enclosed I am sending you 2 photos of our wedding - one after the
registry office (in Germany this is mandatory) and one after our
ceremony in the evening under a bright blue sky....
THANK YOU SO MUCH for the inspiration, the super program through this
making me feel so attractive on my wedding day and ever after.
You big fan from Hamburg, Germany!
Stefanie
Stefanie (before her wedding)
Stefanie (after the ceremony)
______________________________________
If you want to be Red Carpet Ready for your special event, then start now! It's never too late.
Click here for more information.
Lastly, I've had so many of you interested in joining the Red Carpet Ready club, and I'm so excited to get it started! If you haven't joined the interest list and want to be kept in the loop on the Club's progress, then visit www.chatwithval.com and sign up.
All the best,
Val
______________________________________
Success Story
Dear Valerie,
Ever since my husband proposed to me in October 2007 I was wondering how
to lose weight and build up muscles. I have tried various programs and none really worked to my satisfaction. I had just recovered from an accident and a workout pause of six months. During this time I put on 12 pounds.
12 P O U N D S!!! I am 34 years old but I looked a lot older.
Inspired by lovely Jennifer Garner and an interview in SHAPE where your
name came up I started searching for your website - and found it. I
decided to order your ValKit for Travel and also bought your Red Carpet
Ready Program. I started working out in February 2008 - 4 months to go
until our wedding on June 21st.....
I have been with Weight Watchers for years and already dropped approx 30
pounds but they used to claim that potatoes were top of the list for
weight loss (they know better now concerning the glycemic index). Since
I am a vegetarian I thought about how to increase my protein intake.
Luckily I do eat eggs (I buy them at a nearby farm) and dairy products
so I focused on that instead of fish or meat. Also I started watching my
portions of pasta and brown rice and realized I always had too much of
it! This was why shortly after eating I was feeling hungry again (we
remember: WeightWatchers and potaoes).
We Germans simply LOVE bread, it is one of our substantial foods. I
always used whole grain, anyway, but now I've reduced it to one
piece in the morning along with yogurt or egg whites (instead of
additional 2-4 pieces in the evening). I stopped eating at our canteen
at work (my favourite was baked potato with salad..) and started cooking
again. My husband loves it because he switched to my vegetarian way of
living shortly after we met and even he does not want to eat any chips
or sweets anymore - he COULD eat it, though, because he really is thin
but he just does not crave unhealthy stuff like he used to. This is
thanks to your program!!!
Now we keep fit and concentrated throughout our working day and I go
straight to the gym afterwards. Even on very hot days I do not give up
and use our cool cellar instead of the gym - I just kept going. I never
knew I could be so determined! Even my husband now takes time to workout
with me 2 days a week (it's a start).
The Red Carpet Ready Workout is challenging and I needed some time to
adapt to it - especially the ValSlide - staying balanced while sliding
is not that easy. Now I do really well with it and a trainer at the gym
even asked me if I was a trainer myself because the workout looked so
professional to him.
I never was slim and although I still have a long way to go until I have
my "dream figure" I am sure I will succeed! I was so happy when my
wedding gowns (which I bought in November 2007) had to be adjusted TWICE
to my slimmer shape and on our wedding day they would fit quite
loosely...
I dropped more than one dress size and I will now try your action hero
workout - I am curious how I will look like in 6 weeks :))
Enclosed I am sending you 2 photos of our wedding - one after the
registry office (in Germany this is mandatory) and one after our
ceremony in the evening under a bright blue sky....
THANK YOU SO MUCH for the inspiration, the super program through this
making me feel so attractive on my wedding day and ever after.
You big fan from Hamburg, Germany!
Stefanie
Stefanie (before her wedding)
Stefanie (after the ceremony)
______________________________________
If you want to be Red Carpet Ready for your special event, then start now! It's never too late.
Click here for more information.
Lastly, I've had so many of you interested in joining the Red Carpet Ready club, and I'm so excited to get it started! If you haven't joined the interest list and want to be kept in the loop on the Club's progress, then visit www.chatwithval.com and sign up.
All the best,
Val
Tuesday, July 29, 2008
Earthquake Workout
“Call on God, but row away from the rocks.” -- Hunter S. Thompson
As I sat down to write today’s blog, my house started to shake. It turns out that LA was having an earthquake. Did you feel it? It registered at 5.4 and lasted 30 seconds. My heart is still racing as I write this. Nothing like an earthquake to get a little adrenaline pumping! It heightens your awareness and gives you the energy to get your butt moving. Of course, had the earthquake been more serious, that fight or flight response just might have saved my life. To learn more about how to increase your chances of survival during an emergency, read on.
According to a recent Time magazine article, surviving a disaster is not merely a product of luck, though it might seem so as we watch a fire take down a row of houses and then skip a few before burning through several more, or as a tornado that narrowly misses your house while flattening your neighbors’. It might seem that when disaster strikes it is so random that there is nothing you can do. Well, apparently there is actually quite a bit you can do to increase your odds of preventing or surviving a disaster.
People who study disasters and those that survive them have learned that there are specific things that survivors have in common:
1) Know the drill. If you live in an area prone to fire, mudslides, tornados, or hurricanes, have an action plan to get your family out. Often when disaster strikes, people freeze. The more automated your response is, the better chance you have. Run fire drills with your kids. Teach them which way you want them to exit. Do this repeatedly so they could do it with their eyes closed. Know where you keep important documents and have an evacuation plan for your pet. If you work in a high-rise, practice going down the stairs. As much as everyone thinks these kinds of drills are a pain, they could make the difference in your survival.
2) Knowledge. According to a Time Magazine article, knowing that you can survive might give you an edge in resilience. For example, did you know that 56% of people involved in serious plane crashes between 1983 and 2000 survived? Makes you want to pay attention to the in-flight briefing. Your belief that it is possible to survive helps you take responsibility in your survival.
3) Get Fit. If you need another reason to get in shape, here it is: When disaster hit the World Trade Center on 9/11, people with low physical abilities were 3x as likely to be hurt while evacuating the towers. People who are better conditioned are able to move faster to get out of harms way.
To increase your odds of surviving a disaster you need to make sure you and your loved ones have a basic level of fitness. You should be able to complete the following circuit 3 times without feeling like you might pass out.
Survival Circuit
• 15 Bodyweight Squats
• 10 push ups (or modified push ups for women)
• 12 alternating forward lunges
• 12 two arm rows with a stretchy band or dumbbells
• Plank hold for 30 seconds
• 20 Bicycle Abs
• 15 reverse crunches
Rest 1 minute and repeat 2 more times.
This is the minimum you should be able to do.
To get more fit, go to www.redcarpetready.com
Enjoy!
Val
PS. Just a few more days until I start working on the Red Carpet Ready club. It’s coming, so if you’re interested be sure to visit www.chatwithval.com to join the interest list so I can keep you updated.
As I sat down to write today’s blog, my house started to shake. It turns out that LA was having an earthquake. Did you feel it? It registered at 5.4 and lasted 30 seconds. My heart is still racing as I write this. Nothing like an earthquake to get a little adrenaline pumping! It heightens your awareness and gives you the energy to get your butt moving. Of course, had the earthquake been more serious, that fight or flight response just might have saved my life. To learn more about how to increase your chances of survival during an emergency, read on.
According to a recent Time magazine article, surviving a disaster is not merely a product of luck, though it might seem so as we watch a fire take down a row of houses and then skip a few before burning through several more, or as a tornado that narrowly misses your house while flattening your neighbors’. It might seem that when disaster strikes it is so random that there is nothing you can do. Well, apparently there is actually quite a bit you can do to increase your odds of preventing or surviving a disaster.
People who study disasters and those that survive them have learned that there are specific things that survivors have in common:
1) Know the drill. If you live in an area prone to fire, mudslides, tornados, or hurricanes, have an action plan to get your family out. Often when disaster strikes, people freeze. The more automated your response is, the better chance you have. Run fire drills with your kids. Teach them which way you want them to exit. Do this repeatedly so they could do it with their eyes closed. Know where you keep important documents and have an evacuation plan for your pet. If you work in a high-rise, practice going down the stairs. As much as everyone thinks these kinds of drills are a pain, they could make the difference in your survival.
2) Knowledge. According to a Time Magazine article, knowing that you can survive might give you an edge in resilience. For example, did you know that 56% of people involved in serious plane crashes between 1983 and 2000 survived? Makes you want to pay attention to the in-flight briefing. Your belief that it is possible to survive helps you take responsibility in your survival.
3) Get Fit. If you need another reason to get in shape, here it is: When disaster hit the World Trade Center on 9/11, people with low physical abilities were 3x as likely to be hurt while evacuating the towers. People who are better conditioned are able to move faster to get out of harms way.
To increase your odds of surviving a disaster you need to make sure you and your loved ones have a basic level of fitness. You should be able to complete the following circuit 3 times without feeling like you might pass out.
Survival Circuit
• 15 Bodyweight Squats
• 10 push ups (or modified push ups for women)
• 12 alternating forward lunges
• 12 two arm rows with a stretchy band or dumbbells
• Plank hold for 30 seconds
• 20 Bicycle Abs
• 15 reverse crunches
Rest 1 minute and repeat 2 more times.
This is the minimum you should be able to do.
To get more fit, go to www.redcarpetready.com
Enjoy!
Val
PS. Just a few more days until I start working on the Red Carpet Ready club. It’s coming, so if you’re interested be sure to visit www.chatwithval.com to join the interest list so I can keep you updated.
______________________________________________
Thursday, July 3, 2008
Valslide Cover Model
I was at the newsstand today and was so excited to see Jesse, our Valslide Manual cover model, gracing the cover of Maximum Fitness Magazine. Check it out!
Here's a sneak peak inside the Valslide Manual that's coming soon!
My Secret Weapon Exercises
The Valslide & The Valband
As promised, here are a couple of exercises for you to do using your Valkit for Travel while at home or away. Have a happy 4th!
As promised, here are a couple of exercises for you to do using your Valkit for Travel while at home or away. Have a happy 4th!
Travel Tips
Staying Fit on the Road
One of the busiest travel weekends is fast approaching. Whether you plan to be in a bikini or to simply be active (mountain biking, hiking or kayaking), I hope you have been following Red Carpet Ready or another plan so you feel confident and excited. Once you get there, you don’t need to let the vacation de-rail your fitness. Of course, you have earned a little break from your strict diet and your hard core gym routine but this doesn’t mean you eat anything you want and simply veg at the pool for a week. Fit people know (and I hope this includes you) that it is much more fun to be active and eat healthy while on vacation. I just got back from
Travel Tips
Lodging
If possible, choose to stay in a house or condo so you have access to a kitchen. You don’t have to cook all your meals there (obviously you want to get out to some local restaurants) but it is nice to have the option. If you must stay in a hotel (or prefer to) have them clean out the mini bar before you get there. You don’t need the $7 M&M’s calling your name at 11 pm. Once you get settled find a local market and stock up on some easy snacks. I always get a few bottles of water, a bag of almonds, some California Raisins, a couple of low sugar protein bars and a couple of bananas. This way I have a few things to tide me over if my next meal is more than 4 hours off.
Find a
Learn a new sport.
Anywhere you go on vacation, there is something active you can do. Don’t sit on the side lines just because you don’t know how. Sign up for a couple of lessons with an instructor and have the chance to feel like a kid again. Depending on where you are, you could learn to surf or boogie board, kayak, rollerblade, cycle, horseback ride, mountain bike or play volleyball. The options are endless.
Take your gym with you.
I like to get at least a few gym sessions even if I’m being active. While I always stay near a gym, I still bring my Valkit for Travel so I can be sure I have everything I need. Actress Kim Raver of Lipstick Jungle says of hers, “You can bring it to the gym or workout with it in your living room. I travel all over the world with mine, so I have no excuse NOT to workout.” If Kim can do it, so can you. Don’t leave home without yours!
If you can't see this video click the following link or copy and past this link into your address bar:http://youtube.com/watch?v=fsvxO46Q4eY
Newsworthy
The Valkit for Travel goes on Vacation
Last summer the Valkit for Travel went to
Check out my latest project here. I'll be one of the speakers participating in the Mid Year Resolutions tele-seminar. I think you'll get some great info. They'll cover everything from nutrition, making more money, getting fit, building healthy relationships, and more! I'm super excited and I think you'll find the information worth while. The best part is that it's free! The speaker schedule isn't out yet, but check back here as I've been told it will be posted soon!
Wednesday, June 25, 2008
New Years Resolution check-in
Here we are, nearly half way through the year. How are your New Year’s Resolutions coming along?
Have you lost weight?
Reduced your stress?
Improved your health?
Saved some money?
Reduced your carbon foot print?
I am not sure all of these were on your resolution list but if you are like most people, chances are a few of them are. What if I told you that just one action done consistently would allow you to put a check mark by all of these things. You would want to know, right? Well there is. It’s something we can all do with just a little forethought and about 5 minutes. What is it?
Bring your lunch to work.
I talk in my book Red Carpet Ready about the importance of this from a weight control standpoint. Losing weight is hard enough without the extra difficulty of waiting so long to eat and then rushing to get the most convenient (not necessarily the healthiest option) and scarfing it down in 5 minutes because the line was long and now you are running late. Imagine instead that during your lunch break you calmly open you cooler and pull out your healthy salad or wrap. Maybe you nosh on some baby carrots and hummus while you browse one of your favorite magazines or lose yourself in a chapter of a favorite book, such as “The Other Boleyn Girl.” Before anyone else has gotten back with their fast food fix, you have enjoyed your lunch and had a few quiet moments to yourself. You have also saved approximately $7 and with a 5 day work week that is $35 in savings. That is $140 per month that you’re saving. But wait, there’s more! You can reduce your carbon foot print by bringing your lunch in a reusable cooler which means that you’re not contributing to the 1.8 million tons of trash created by the packaging that take-out food comes in!
Have you lost weight?
Reduced your stress?
Improved your health?
Saved some money?
Reduced your carbon foot print?
I am not sure all of these were on your resolution list but if you are like most people, chances are a few of them are. What if I told you that just one action done consistently would allow you to put a check mark by all of these things. You would want to know, right? Well there is. It’s something we can all do with just a little forethought and about 5 minutes. What is it?
Bring your lunch to work.
I talk in my book Red Carpet Ready about the importance of this from a weight control standpoint. Losing weight is hard enough without the extra difficulty of waiting so long to eat and then rushing to get the most convenient (not necessarily the healthiest option) and scarfing it down in 5 minutes because the line was long and now you are running late. Imagine instead that during your lunch break you calmly open you cooler and pull out your healthy salad or wrap. Maybe you nosh on some baby carrots and hummus while you browse one of your favorite magazines or lose yourself in a chapter of a favorite book, such as “The Other Boleyn Girl.” Before anyone else has gotten back with their fast food fix, you have enjoyed your lunch and had a few quiet moments to yourself. You have also saved approximately $7 and with a 5 day work week that is $35 in savings. That is $140 per month that you’re saving. But wait, there’s more! You can reduce your carbon foot print by bringing your lunch in a reusable cooler which means that you’re not contributing to the 1.8 million tons of trash created by the packaging that take-out food comes in!
That is a lot of benefit for one small action. Be part of the club that brings their lunch to work!
Tuesday, June 17, 2008
A Red Carpet Ready Success Story
Since releasing my eBook, Red Carpet Ready, I have received such positive feedback and heard many success stories, I thought I’d start sharing them with you to get you inspired to reach your own goals.
I received an email from April Dunn on April 4th of this year. She had just purchased the Valslide and was excited to get started. She had a couple of questions for me and shared a few of her struggles:
“Valerie, I’m 33 years old and a happy size 10. I’m going to be in my sister’s wedding in 7 weeks and could stand to lose 10 pounds. I started lifting weights last fall in preparation for the wedding. I was doing a strength program that I found on the internet three times a week using 5 lb weights (for a total of 40 minutes each time – 10 minutes on abs, butt, thighs and arms). To my surprise, I ‘bulked up’ rather than toned down! After doing this consistently for four months, I quit cold-turkey. I’ve been very scared to try any weight lifting again. I tried the Valslide workout and whoa…what a workout!”
After reading April’s email I suggested that she do my program Red Carpet Ready, and three weeks later she sent me a progress report. In just 3 weeks, April had lost inches in her chest, waist, hips, thighs, calves, and biceps, and dropped 1 dress size!
“When I started your program three weeks ago, my attitude was “I can do anything for six weeks”. Now I’m realizing I want to keep doing your workouts even after my six weeks are up. I can do the weights in 50 minutes (three times a week) and the cardio only adds another hour and a half to my week. So, I figure with only four hours of commitment weekly, I can look and feel a whole lot better!”
In the end, April met her goal! Here's what she told me:
Valerie,
Where do I begin? Thank you, thank you, thank you for putting together an AMAZING workout! I met my six-week goal! In Six Weeks, I accomplished the following:
· 13 pound weight loss
· Chest – 3 inches lost
· Waist – 2 ½ inches lost
· Waist (2” below Bellybutton) – 2 ½ inches lost
· Hips – 2 inches lost
· Thighs – 1 inch lost
· Calf – ½ inch lost
· Bicep – ¾ inch lost
· From a tight size 10 to a loose size 8
These are REAL numbers – REAL results! It’s amazing!
I must admit I was skeptical – How much change could you make to your body in just six weeks? See the attached “Before and After” pictures for the answer! I felt confident, toned and fit! I had so many wonderful comments from friends and family members. I actually had people refer to me as “skinny”, “thin” and “hot”! I’m a 34 year old mother! What a thrill! Your workouts are the most effective I’ve ever done. I had dreaded the fact that I was 12 years older than all the other bridesmaids in my sister’s wedding…that was until I didn’t look like it!
I received an email from April Dunn on April 4th of this year. She had just purchased the Valslide and was excited to get started. She had a couple of questions for me and shared a few of her struggles:
“Valerie, I’m 33 years old and a happy size 10. I’m going to be in my sister’s wedding in 7 weeks and could stand to lose 10 pounds. I started lifting weights last fall in preparation for the wedding. I was doing a strength program that I found on the internet three times a week using 5 lb weights (for a total of 40 minutes each time – 10 minutes on abs, butt, thighs and arms). To my surprise, I ‘bulked up’ rather than toned down! After doing this consistently for four months, I quit cold-turkey. I’ve been very scared to try any weight lifting again. I tried the Valslide workout and whoa…what a workout!”
After reading April’s email I suggested that she do my program Red Carpet Ready, and three weeks later she sent me a progress report. In just 3 weeks, April had lost inches in her chest, waist, hips, thighs, calves, and biceps, and dropped 1 dress size!
“When I started your program three weeks ago, my attitude was “I can do anything for six weeks”. Now I’m realizing I want to keep doing your workouts even after my six weeks are up. I can do the weights in 50 minutes (three times a week) and the cardio only adds another hour and a half to my week. So, I figure with only four hours of commitment weekly, I can look and feel a whole lot better!”
In the end, April met her goal! Here's what she told me:
Valerie,
Where do I begin? Thank you, thank you, thank you for putting together an AMAZING workout! I met my six-week goal! In Six Weeks, I accomplished the following:
· 13 pound weight loss
· Chest – 3 inches lost
· Waist – 2 ½ inches lost
· Waist (2” below Bellybutton) – 2 ½ inches lost
· Hips – 2 inches lost
· Thighs – 1 inch lost
· Calf – ½ inch lost
· Bicep – ¾ inch lost
· From a tight size 10 to a loose size 8
These are REAL numbers – REAL results! It’s amazing!
I must admit I was skeptical – How much change could you make to your body in just six weeks? See the attached “Before and After” pictures for the answer! I felt confident, toned and fit! I had so many wonderful comments from friends and family members. I actually had people refer to me as “skinny”, “thin” and “hot”! I’m a 34 year old mother! What a thrill! Your workouts are the most effective I’ve ever done. I had dreaded the fact that I was 12 years older than all the other bridesmaids in my sister’s wedding…that was until I didn’t look like it!
Hearing these stories is what makes my job so rewarding; and not just because April saw the numbers change, but because she is more confident and happy because of it. What I know, and what April learned, is if you do the Red Carpet Ready program and commit to it for the full 6 weeks, you will undoubtedly see results! Great job April!
_______________________________________________________
Thursday, June 12, 2008
The Indiana Jones workout
I recently saw the new Indiana Jones movie and while it felt a bit old fashioned, it was still good fun and great to have Harrison Ford back as Indy. You’ve got to admit the guy still has it; rugged good looks, a sense humor and the ability to get himself and others out of a jam.
If you were wondering how Harrison is able to look so good at 65 then read on. My good friend Jamie Milnes is one of Hollywood’s premier personal trainers and Harrison’s long time trainer. So I had to ask him how Harrison does it, and of course share the inside scoop with you. Be sure to watch the video of a sample Harrison Ford workout and try it for yourself!
Behind the Scenes:
With Jamie Milnes 
Personal Trainer to Indiana Jones star, Harrison Ford
Jamie, tell us a little about your background and how you came to train Harrison Ford?
I’m originally from Manchester, England. I came to the States almost 15 years ago and established my training career in New York City. After a few years I moved to LA, primarily for the lifestyle. I love mountain biking, snowboarding and kayaking, which isn’t very easy to do when you’re living in New York City. I was introduced to Harrison through another client of mine who I have worked with for a number of years. He started training with me in preparation of his role in Hollywood Homicide, and we’ve been working together ever since. For me, word of mouth has been the best way to build a clientele.
Harrison has been an action hero for many years. How is it that he can still kick the bad guy’s butt and look good doing it, regardless of his age?
Very good stunt men! Just kidding. Joking aside, Harrison moves extremely well…especially for someone in his mid sixties. He's a living testament to the fact that you can maintain a high level of athleticism if you continue to work at it. He leads an active lifestyle which doesn't just mean he just goes to the gym to workout. He still skis and plays tennis, among other things, which has also allowed him the ability to “keep kicking the bad guy’s butt.” Working in the gym will definitely help you maintain your health and fitness, but I think playing outside gives you that extra edge. I also think it gives you extra incentive to workout if you know ski season is around the corner for example, rather than just "I'm going to the gym because it's good for my health".
I see you and Harrison in the gym regularly and his workouts look tough and ever changing. Is there a method to the madness?
Yes there is. For Harrison, and many of my clients, time is an issue so we don’t necessarily work to the hour. I have set work for Harrison to do each session and when it’s done he leaves, whether it’s 20, 30 or 50 minutes. We put the emphasis on movements that integrate the whole body in multiple planes of motion with high athletic demand. This gives us the most bang for the buck, especially when he is pressed for time. This type of training, does however, require a high level of fitness.
It has been written that Harrison is quite the adventure seeker. He flies helicopters, does most of his own stunts yet he seems to be quietly living his life on his own terms. Do you think diet and exercise plays a part in this?
Undoubtedly. You can't be as physical as he has been for so long without taking care of yourself. He has definitely taken his fare share of knocks over the years but still managers to do a lot of his own stunts and lead a very active lifestyle. You can be a daredevil and an adventure seeker, and never workout a day in your life…but only for so long. You must stay strong and healthy if you intend to keep it up year after year. If you have passion for adventure you can experience a lot more, and keep on doing it for much longer if you take good care of yourself. But you’ve got to have the passion…and either you have it or you don’t. Harrison has it.
There is no question that Harrison Ford is always in great shape. Does he diet before a movie role or is he pretty consistent year round?
He keeps active all year round, whether it’s in the gym with his workouts, playing tennis or skiing in the winter. You have to be consistent throughout the year. I don't mean you have to train hard all year round. Professional athletes don't even do that. I think the best philosophy is to always maintain a base level of fitness and then when you have something coming up, such as ski season, take it up a few notches. Harrison, like all smart athletes, treats a movie the same way and just shifts into a higher gear for a few weeks before he needs to be ready.
I know they change regularly but can you share a sample Harrison Ford workout?
Circuit 1
Single Arm Dumbell Snatch---- Do 8-10 reps, then switch arms
Hanging Knee Tucks ---- Do 12-15 reps
Hamstring Curls on Valslide ---- Do 12-15 reps
Repeat circuit 3 times.
Circuit 2
Standing Single Arm Pulley Row ---- Do 10-15 reps, then switch leg/arm
Push Ups on Stability Ball ---- Do 10-15 reps
Crunch with Single Arm Press on Stability Ball ---- Do 12-15 reps, then switch arms
Repeat circuit 3 times.
view video here:
Any final tips or quotes you can share if we want to keep kicking butt when we’re 65?
Find something that you enjoy doing or something that excites you. That may be mountain biking, hiking, or surfing. Then think about how you can improve your ability to enjoy that activity. The more fit you are the better you are able to handle the work required for any particular activity. And when you can handle that work, you can start to hike steeper hills, or bike more mountainous terrain or surf bigger waves. In other words…get fit and go play! Keep working at it and keep exploring new activities. Don't settle for quick blasts of activity followed by long stretches of inactivity. Always maintain at least a base level of fitness because you never know when you may need it. Stay ready.
To learn more about Jamie visit
Monday, June 9, 2008
The Un-Happy Meal
If you haven't completely given up fast food, then check this out. It will make you think twice about ordering a burger and fries or picking up Happy Meals for your kids.
Remember that hamburger you ate last year? It may still be in there!
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Remember that hamburger you ate last year? It may still be in there!
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Friday, June 6, 2008
Get Happy!
What brings you joy?
I would love to know the first thing that popped in your head. Have you experienced that lately?
If not, why not?
I have been taking surf lessons the last few days and when I am on a wave, I have a smile from ear to ear and feel so happy I might burst. It got me thinking about joy.
Joy is defined as the emotion of great happiness. If we all felt joy more often, I believe the world would be a better place.
Here are a few things that bring me joy:
• Surfing
• Playing with Cody & Lexi
• Watching someone I don’t know, using the Valslide at the gym
• Dancing
• Finishing a great workout
• Seeing a client master a tricky new move
• Reading nice blog comments
• Running with my tribe (more on this later)
• Reading Red Carpet Ready success stories
• Watching motivational sport movies like The Rookie, Miracle, and Rocky.
Want to feel happier?
Here are my top 4 tips for getting more joy:
1. Know what brings you joy and do more of that. Okay, we can’t always be surfing or dancing, or what ever it is for you, but certainly there are small things you can do each day. Maybe it is watching a funny or motivational video on youtube. Maybe it is surprising a loved one with a love note in their brief case or lunch box. Maybe it is taking a few minutes to read a couple of pages in your favorite novel or motivational book. Find something you can do today that makes you smile or laugh.
2. Fake it until you make it. If you are really stressed or are having a hard time finding joy in your life, act as if you are happy by smiling at others. Generally the response you get will make you feel good.
Zen Master Thich Nhat Hanh said:
“Sometimes your joy is the source of your smile,
but sometimes your smile can be the source of your joy.”
3. Exercise regularly. I don’t need scientific studies to tell me that exercise can ease depression, anxiety and stress. I have long considered exercise my wonder drug. My motto “you are one workout away from a good mood” says it all. If you are not exercising regularly you might find it difficult to dump daily stress, worries or frustration. Think of exercise as the “Norton Utilities” for your body. When you’re clogged with worry and stress it is hard to hear joy knocking on your door.
4. Count your blessings. Recognize what is good in your life and focus on it. You will quickly be reminded that you do have things to be joyful about.
Joy Blockers
If you haven’t experienced much joy lately, check to see if one or more of these joy blockers are in the way.
• Clutter: It is nearly impossible to relax or feel happy when every surface is covered with papers, bills, magazines, and other clutter. I recently did a major clutter clearing and it was almost as if I could breathe easier.
• Lack of sleep: Stop with the bragging about only needing 5 hours of sleep and go take a nap. Besides the fact that failing to get enough sleep heightens the risk for a variety of major illness such as cancer, heart disease, diabetes and obesity, it is really hard to feel happy when you are chronically sleep deprived.
• Poor nutrition: Much like the lack of sleep, poor nutrition contributes to a variety of major illness but it in addition, it simply does not allow you to function optimally. Think about how you feel when its 3pm and you haven’t eaten or if you over indulged on some greasy Mexican food. It’s hard to feel really joyful.
• Over-scheduled: We have become a society of schedule driven Blackberry (aka: Crackberry) obsessed people. Often joy wants to sneak up on you, but without a little breathing room it can’t get in. So create some breathing room. Take your child to the park and watch her laugh as she feeds the ducks. Share a funny story with your best friend. Take an early morning walk and you might see something special like an amazing rainbow or a mama duck feeding her babies. These moments of joy might have been missed if you were rushing to your next appointment or texting on your Blackberry.
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Tuesday, May 27, 2008
Summer Kick Off
Technically it's not summer yet, but the season has officially begun. How did you feel Memorial Day Weekend? Were you bikini ready? Do you feel that you successfully navigated the weekend BBQ or did you leave feeling like your program was derailed? Did you manage to get in a workout and chose the more healthy food options?
If not, don’t let one weekend throw you off track for good. Re-commit to your workouts and plan your meals for the upcoming week. Strategy trumps willpower! And if you need some direction and a little boost check out my Red Carpet Ready program.
To help you prepare for the next summer BBQ, here are the 5 foods you must avoid and 5 you should choose.
Avoid:
1. Hot Dogs
2. Cheeseburger
3. Chips & Dip
4. Potato Salad
5. Beer
Hot dog with bun: If you actually read the ingredients in a hot dog it would be easier for you to pass. Add the bun (which is devoid of almost all nutritional value) and other fixings and you will realize this is a diet buster.
Cheeseburger: A 4 oz burger with American cheese comes in at a whopping 630 calories and 41 grams of fat. Eliminate the cheese and make sure the patty is from 95% lean, grass-fed beef, and you can put this back on the menu.
Chips & dip: A 1 ounce serving of Lay’s chips, which is about 17 chips, delivers 160 calories and 10 grams of fat. Add 2 tablespoons of Lay’s onion dip, you just added 60 calories and 5 grams of fat and you barely even noticed your snack. Chips are definitely something that is best to not even get started on. We all know how hard it is to just eat one.
Potato salad: The problem here is the mayo. If you can make it without mayo, using mustard instead, then you may enjoy a small portion.
Beer: Okay, technically this not a food, but they don’t call it a beer belly for nothing.
Choose:
1. Grilled Chicken or Fish
2. Veggie Kabobs
3. Watermelon
4. Veggies with hummus
5. Red wine
Grilled Chicken or Fish: Fish in general and salmon in particular are excellent sources of Omega 3’s. Omega 3’s are amazing because they have numerous benefits like protection from heart attack and stroke, and reduction of inflammation, to name a few. Chicken is an excellent source of lean protein, just be sure to remove the skin and read the label of any bottled BBQ sauce you may use. Avoid those with “high fructose corn syrup.” Plain grilled chicken or fish is best.
Veggie Kabobs: It’s really hard to eat too many vegetables. Fill up on these first and you will be able to enjoy your BBQ without sabotaging your diet.
Watermelon: One medium size hunk is only 46 calories and naturally sweet.
Veggies & Hummus: Hummus is a great source of dietary fiber and protein. And like avocado, Hummus contains heart-healthy fat.
Red Wine: Unlike other types of alcohol, red wine contains vital antioxidants which help repair damaged cells. In moderation, drinking red wine can improve heart health and circulation while also preventing cancer. The key word here is “moderation.”
If not, don’t let one weekend throw you off track for good. Re-commit to your workouts and plan your meals for the upcoming week. Strategy trumps willpower! And if you need some direction and a little boost check out my Red Carpet Ready program.
To help you prepare for the next summer BBQ, here are the 5 foods you must avoid and 5 you should choose.
Avoid:
1. Hot Dogs
2. Cheeseburger
3. Chips & Dip
4. Potato Salad
5. Beer
Hot dog with bun: If you actually read the ingredients in a hot dog it would be easier for you to pass. Add the bun (which is devoid of almost all nutritional value) and other fixings and you will realize this is a diet buster.
Cheeseburger: A 4 oz burger with American cheese comes in at a whopping 630 calories and 41 grams of fat. Eliminate the cheese and make sure the patty is from 95% lean, grass-fed beef, and you can put this back on the menu.
Chips & dip: A 1 ounce serving of Lay’s chips, which is about 17 chips, delivers 160 calories and 10 grams of fat. Add 2 tablespoons of Lay’s onion dip, you just added 60 calories and 5 grams of fat and you barely even noticed your snack. Chips are definitely something that is best to not even get started on. We all know how hard it is to just eat one.
Potato salad: The problem here is the mayo. If you can make it without mayo, using mustard instead, then you may enjoy a small portion.
Beer: Okay, technically this not a food, but they don’t call it a beer belly for nothing.
Choose:
1. Grilled Chicken or Fish
2. Veggie Kabobs
3. Watermelon
4. Veggies with hummus
5. Red wine
Grilled Chicken or Fish: Fish in general and salmon in particular are excellent sources of Omega 3’s. Omega 3’s are amazing because they have numerous benefits like protection from heart attack and stroke, and reduction of inflammation, to name a few. Chicken is an excellent source of lean protein, just be sure to remove the skin and read the label of any bottled BBQ sauce you may use. Avoid those with “high fructose corn syrup.” Plain grilled chicken or fish is best.
Veggie Kabobs: It’s really hard to eat too many vegetables. Fill up on these first and you will be able to enjoy your BBQ without sabotaging your diet.
Watermelon: One medium size hunk is only 46 calories and naturally sweet.
Veggies & Hummus: Hummus is a great source of dietary fiber and protein. And like avocado, Hummus contains heart-healthy fat.
Red Wine: Unlike other types of alcohol, red wine contains vital antioxidants which help repair damaged cells. In moderation, drinking red wine can improve heart health and circulation while also preventing cancer. The key word here is “moderation.”
Monday, April 28, 2008
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!
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!
Friday, April 11, 2008
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:
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.
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.
Friday, March 7, 2008
Off to IHRSA
Today I am off to IHRSA. IHRSA stands for "International Health, Raquet and Sports Club Association. Basically it is a trade show serving the health and fitness industry. I go there to check out new exercise equipment, network and pick up new ideas. At past shows I discovered the slide board (from which the idea of the Valslide sprang), the Cybex Functional Trainer (still my favorite machine) and the Nordic Track Treadmill which is really cool because it goes to a 50% incline! I will report back on anything of interest.
Even though I am just driving to San Diego and then back tomorrow it will be a very busy two days. With that in mind I want to make sure I have a strategy for eating so I am not stuck eating convention food!
I had a healthy breakfast before leaving and I packed my lunch and snacks. I grilled chicken last night, so naturally I grilled extra for today. I will take that and some arugula for a yummy salad. I also packed a couple of pieces of celery with hummus. For a snack later, I have a baggie with almonds and California Raisins. I know I will be out to dinner and would like a little freedom there, so I want to eat well all day. For the morning I am bringing a packet of plain instant oatmeal and 1 scoop of protein powder just in case I don't like the breakfast options or don't have time for room service. I took a picture of my cooler for you. This is so easy, you can do it too!
Even though I am just driving to San Diego and then back tomorrow it will be a very busy two days. With that in mind I want to make sure I have a strategy for eating so I am not stuck eating convention food!
I had a healthy breakfast before leaving and I packed my lunch and snacks. I grilled chicken last night, so naturally I grilled extra for today. I will take that and some arugula for a yummy salad. I also packed a couple of pieces of celery with hummus. For a snack later, I have a baggie with almonds and California Raisins. I know I will be out to dinner and would like a little freedom there, so I want to eat well all day. For the morning I am bringing a packet of plain instant oatmeal and 1 scoop of protein powder just in case I don't like the breakfast options or don't have time for room service. I took a picture of my cooler for you. This is so easy, you can do it too!
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