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

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

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.

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!