Picture Yourself Perfect

Here is an email I received that I am going to answer.

To:info@victoriajohnson.com
Subject: teen weight

I am a fifteen year old girl who was not able to exercise for 1.5 years because of a knee problem. I have been able to exercise for five months because my knees have gotten better after physical therapy. I am 5′4 and 131 pounds. My doctor told me to lose a few pounds. I would like to lose around five. I have been doing indoor walking and aerobics DVDs. There is no junk food in my house because of me and I eat healthily at home. When I leave home, I eat a lot of unhealthy foods. My doctor told me to eat 1800 calories a day. I have a problem with motivation, too. Do you have any tips?

Miss Teen,

Thank you for using good judgment and writing to me instead of going to some drugstore and getting hyper diet pills that ruin your health make your metabolism a chaotic mess.

1. If you are going to eat 1,800 calories you need to make sure that you get a calculator out and split your calories up so that you eat three to four equal meals throughout the day. You don’t want to eat a little in the morning, and a little at lunch and then eat a lot at night. You need to make sure that your last meal is by 7:00 PM!

2. Make sure you are using your DVD’s every week alternating them so that you don’t over-stress your knee by over-training using one particular type of a workout.

3. Drink water, cut out all sugar, switch to fresh fruit for any sweet snack attacks.

4. Motivation.
Your mind sees and thinks in pictures. “What you think about, comes about” write out your goals and look at them first thing in the morning and right before you go to sleep. Let your goal become a part of your thoughts in a fun and positive way.

Get your favorite magazine and cut out pictures of your favorite looks and body types that look like yours and inspire you. Also cut out words, phrases, poems or anything that brings a smile to your face and make you feel good.

If you have a pair of jeans or something that you want to wear a few pounds from now put them someplace where you can see them.

We all need visual inspiration. You have to Picture Yourself Perfect and then take the necessary action to make it happen. Train right, eat right and sleep well.

What you see is what you get. Only look at good and healthy pictures, only watch
good shows and read great books. Look for what is good and good will be drawn to
you. Think of healthy and happy and that will show up in your life. DO not become
diet obsessed, but develop a lifestyle of healthy eating, training and thinking.

Make your world a world of fun, possibility and beauty. Clear all the things out of your room that make you feel uncomfortable or not empowered. Organize your room and
keep it organized. An organized space creates a quiet mind. A quite mind is a powerful mind. You can develop habits now that you can use the rest of your life to help you be successful.

Go back through and print out your favorite newsletters i have done and read them often and become self educated about your body and metabolism.

5. Get a Fitness Friend
If possible, get a fitness friend. Someone who likes to workout with you and is also wanting to get in shape. It is much easier with a friend. If not, that’s okay. I’m your friend and every time you put in my DVD, just know that I AM talking to only YOU as we work out together. I will motivate and inspire you!

Miss Teen, You can do it. You can be five pounds thinner by summer break! Woohooo! just in time to go outside for beautiful nature walks and sport some cute shorts!

Blessings and Hugs,
Victoria

Real Fat Burning

They Don’t Call Me the Queen For Nothing!
The Cardio Queen That Is

I had to shoot a special promotion for one of my oversees accounts on Friday and I
wanted to lose a couple pounds of fat so I evaluated my workouts, my diet and looked real hard at the wardrobe my stylist layed out for me slide into.

I got my body fat analyzed and saw that I could drop some Crisco.

After analyzing everything, I sat down and made my plan.
1. Stay strict and only eat the foods on the low-glycemic
list from my Quickstart Energy Program.
2. Do daily doubles like I make my athletes
3. Stop skipping meals
4. Up my photo image affirmations
5. Put up more motivating photos in every room
6. Up My Cardio
7. Cut out all unnecessary conversations, meetings,
phone calls and emails. Too much interaction is draining and
wastes precious energy and time.

Monday…
Awake at 7:00 AM
Body Balance/ Blood sugar tablets/ L-Carnitine
Bkfst amino charge shake super crazy green
6 egg whites 2 yolks
4 veggie sausage

AHHHHHH!!!!
12:00 went to gym to do a cardio class and they had a sub (literally) instructor teaching yoga because she was the only person available with a pulse. So I punted and did the couch cardio machine.

You know the bike that feels like you are sitting on a sofa with your feet up.

They even have arm rests, cup holders for beer and a slot for the remote! heehee. Heart Rate- 140 bpm for 30 minutes.

Unfortunately it was right ext to the basketball court, so I had to put a towel over my head and cover up my breasts. For some reason the basketballs kept rolling toward the bikes.

Hey, no one gets a free look! I ate two times before evening workout.

4:15 – Anti-Cellulite Secret Ingredients Shake

5:00-6:30 90 minutes on the Stepmill
90 minutes 155 bpm
347 floors
7.5 miles
2 quarts of water with Body balance, Ener-C
2 Fat burners
1 l-carnitine
2 hoodia two hours before workout

Dinner Stir Fry (steamed) vegetables with 3 oz. chicken and 4 oz. beef
Bed at 10:00 PM

Tuesday
Up at 7:00 AM
Same Breakfast every day of the week

10:00
Step Training Workout
45 Minutes – heart Rate 145 BPM
Stretch and Vertical Training w/ light weights

5:00 PM
Upright Stationary Cycling
Light Weights
Heart rate 30 minutes 150 BPM
Stretch
Bed at 10:00 PM

Wednesday
Same Wake Up and Lay Down time
Same food schedule
1:00 hi/lo Cardio
Cardio 90 minutes
heart Rate 155-165 bpm
Lunch
5:30-6:30 Step Workout
Heart rate 130 bpm

Thursday
Same eating schedule
Same Wake Up and Lay Down schedule
Rest and recover all day
6:00-7:30 Step Cardio
Heart Rate 150 bpm

Friday
Repeat all
Workout.. 12:30-3:00
High/Low cardio Heart rate 160-165 BPM
Light Weights

Saturday
same.. food and rest
11:30-2:00
Hi/Low cardio Heart rate 160 BPM

Lay down at 1:00 AM wired from week of intense training!!!

Sunday
wake up at 10:00 AM
Body Fat analysis
down to my desired size and %!

YES!!! Got set up for the shoot!
I was DOWN a solid waist size and my legs were tight, my abs were totally flat, my arms were crazy sexy.

I more than achieved my goal!! The shoot was perfect and we got perfect shots in a matter of minutes!! i have done so many shoots that i know my good side, my poses and most of all I know how to pose my body so that I feel good about you all looking at my work. I am real about everything and I want my love for you and my passion for life to come through.

WARNING..
DON’T TRY THIS AT HOME!!

No, I do not splurge and eat all kind of junk after a shoot like some people. I usually rest, get a massage, go see my favorite Chiropractor to put my body back into alignment. I also like to be nurtured so I will get a facial and get all the camera make up out of my skin pores.

If you have goal, you have to go for it. You have to sit down, write out your plan, step away from negativity and put in the time. No matter what your goal is, if you are willing to work hard and be persistent, you can do it.

Persistence will beat talent many times. Dream big, reach high and put yourself and your health first.

It’s important that we take care of ourselves. So go out this week and pamper yourself and do something nurturing and fun. Don’t put off living. Wear your favorite clothes now, wear your favorite lipstick every day!

On that note, I’m going to do something really nurturing, take a nap!

Blessings and Hugs,
Victoria

MAKE Your Dreams Come True

NEW WEEK – NEW LIFE!
It is a beautiful day and I am sitting out in the sun giggling like a five year old at a birthday party.

I just finished staring at the cover of People Magazine that has one of my clients on the cover as a Weight Loss Success Story.

It is thrilling to see someone set a goal, work through all the obstacles they face on the path to attaining it. That’s a hard fast fact about life. “It Ain’t Easy”.

Beginning this week, you can create the life of your dreams and wear all the glam clothes you have always daydreamed about. And don’t even try to pretend it doesn’t matter. Clothes are an expression of who you are and a vehicle to share your creativity with the world around you.

NOTHING GREAT COMES EASY
Camille fought for her goal each day by moving from a place of depression, extremely poor health to what Fergie sings about, “Glamorous” living.

I’m sure if you’re like me, you have days when you just can’t bear to eat one more carrot or drink one more ounce of water, you feel like you are going to hurl if you take one more bite of some tasteless egg whites.

DO NOT SKIP MEALS
I trained so hard on Saturday, that i could barely lift my fork to eat my last meal of the day. I was nauseous from dehydration and sore from a high intensity step training workout. But i knew I did not eat my fish and vegetables, my blood sugar would spiral out of control and I would hit rock bottom and go into an emotional food/mood black hole. That would ruin the entire experience I had earlier dancing and training.

How many times have you done that? skipped a meal, then went on a crazy food binge? Yeah me too. That was also one of Camille’s issues she had to overcome. SHe was so busy and she was so stressed, that she would go hours and not eat anything and then at night she would crave sweets and give in to sugary goodies.

Camille had every diabetes symptom and she was suffering from unpredictable mood swings when we fist met. She was trying so hard to lose weight when I first met her that she would barely speak to me without being angry. She was not angry at me, she was angry at all the programs that had failed and at herself for feeling like a failure.

She felt like she was doomed to live in a fat suit that was suffocating the very essence of life right out her soul. She would cry every-time we talked. It was so hard for her to try ONE MORE TIME. She didn’t feel like she had the money to pay an elite trainer like me and she did not feel like she was worthy to invest the necessary time it was going to take into her own body.

COUNT THE COST
The cost of dis-order and dis-ease is hundreds of dollars more than my DVD’s and
my Quick Start Energy Program that she used to lose over ONE HUNDRED POUNDS OF LIFE ROBBING- SELF ESTEEM DESTROYING GREASE! She started with me by pure faith. She had been praying to God for an answer to her health problems and asked God to send her a TRAINER. God did her one better, He not only sent her a trainer, He sent her a Celebrity Trainer, TV Hostess, Author and Lifestyle Coach who works with professional athletes as well, artists and anyone who has the desire to transform their body and fire up their life.

GET PAST THE PAIN
I finally convinced Camille to try Use My Quickstart Energy Eating Program and my
Power Shaping Vertical Training workout and she did the DVD at home so that no one would see her. She loved starting that way and learning how to move her body with perfect posture and steady motion.

She said she was out of breath at first, but kept at it and each time she did it, it got easier and soon she had mastered it and weight started to come off. She said her
jeans started getting loose and her arms stopped jiggling. Once she had got past the pain of giving up her old fatty foods, changing her schedule, release controlling friends and the soreness that comes with a REAL weight loss promoting workouts, she found her new body. She became sold on the workout and still does it today almost three years later. She found that without the workouts, she did not have energy

I HAD TO PAY THE PRICE
When I was obese and i finally decided to lose weight,I took a part time assignment to pay for training and diet accountability. NO one can do it alone. You need a coach. We all do. Every great athlete has a coach and a mentor. Every great business owner that wants to be successful has accountants, consultants and look for a multitude of sources for innovation, creativity and profitability.

Your body and your health is your greatest responsibility. when you lose your health and your motivation, you lose your drive to be great and succeed. Every relationship you are involved in is affected. How you feel about yourself determines how you perform and how you share yourself
with others.

YOU ARE SPECIAL
You are so unique and so special but you will NEVER realize it if you don’t do the right things for your body, your health, your mind and your Spirit. You are not on the earth alone and you were not made to function alone. Get connected with people of power and energy. Get away form negative energy sucking losers who complain all the time, people who use you and and make you feel obligated to help THEM great what they want while you suffer in silence. You have a voice and you have a destiny.

Camille went on to RELEASE the extra weight, change her opinion of herself and her worth and went as far as moving to NEW Place where she feels free and powerful. How about you, what do you need to do this week to feel more powerful and more free and in control of your future.

It can start as simple as controlling your appetite, controlling your tongue by not saying negative words and stop complaining and telling your stuff to anyone who will listen hoping for sympathy. Don’t ever seek sympathy, only seek solutions and guidance from above. NO one knows you better than
your creator.

This is going to be an awesome week for you. I feel it right now. I love it when women understand that they are no one’s slave and they have the right to live in abundance and prosperity. You deserve a life of joy and outrageous adventure. You have the right to jump out of bed with energy and vitality, rush to your closet because you can’t wait to put on beautiful clothing that is worthy of being displayed on your precious body!

Pump Up Your Metabolism

Hello My Beautiful Fitness FANatics,

If you want to get your metabolism revved up into high gear, pick up some dumbells and pump some iron!

i cannot tell you enough how awesome your body will look when you start sculpting. I love’using light weights
with reps of 15-20 to sculpt my physique.

Every year my arms, bet tighter and more shapely without bulking up or the worst, saggy and floppy.
You have to dedicate yourself to grabbign a set of five pound wieghts any time you get a minute and
do some reps for your biceps, your triceps and don;t forget your shoulders.

That’s why I love my Powershaping Vertical Training workout.
I swear if I don’t do it at least three times a week,
my arms and my butt start getting soft and dimply.
It can happen so fast it’s scary.

Lenda Murray
I was filming a segment of my TV Show, Celebrity Health and Fitness and I was privileged to meet one of the greatest Female athletes in the World, Lenda Murray. The Ms. Olympia title–the pinnacle of women’s bodybuilding. A six-time Ms. Olympia winner, Murray is the undisputed champion of the demanding sport of women’s professional bodybuilding. Her successful run as Ms. Olympia is the result of relentless training, natural talent, and a winning personality–all essentials in such a subjective competition as bodybuilding. In competition, she would traind nd diet down to 7 percent body fat.

I met Lynda at a gym in California and boy was I nervous. She was such a pro and I knew that she could bench lift me!
I was nervous waitng for her to show up. I had my camera crew all set up and waiting for her to come into the gym. I didn’t know what to expect. When a bodybuilder is dieting and trianing hard , they can become easily irritable and impatient. You would too if you had to go twelve weeks without eating ONE food you love!

She walked through the door of the gym and I was sooo happy that she was smiling, in a good mood and was dressed just like me, only bigger, leaner and ten times STONGER! She is the strongest female I have ever met. We trained together and I felt tiny and weak. She would put on 2- 45 LB plates per side on the Hammer equipment upright seated bench press machine. Then she pumped out and easy ten reps!! HAH….I put on two ten pound plates per side and pushed eight reps, shaking on the last two! Every machine was like that with the two of us. I felt like a little Barbie next to a wonder Woman doll. The interview came out great and it was big fun. She was s stellar pro guest.

Lenda wanted to make sure as women we should lift correctly. And that we must understand that we could never get as muscular as her unless we eat 4,000 calories a day and train heavy and hard like her and have her muscular genetics. She said that women must weight train for shape and symmetry, but don’t worry about getting too big. It took her years or concentrated focus, professional expertise and weekly heavy training with a specific goal of getting big to look like her.

Here’s a great quote from Lenda about training;
“How many times have you seen a trainee struggling to handle a heavy weight on a squat rack or leg press? When you can’t perform an exercise with strict form, other bodyparts have to handle most of the work. I went through that phase in my career, too, when quantity, not quality, was foremost in my mind. My legs started to grow only after I learned how to perform each exercise properly, slowly building up to heavier weights.”

Don’t wait another minute. Pick up a set of dumbells and start pumpin. You will look great, increase your metabolism, tighten up your body and increase your longevity. If you do it right, you can even turn back the clock. Lenda Murray still looks strong and fabulous.

Oh yeah, don’t forget to drink your eight glasses of water a day. Muscle is over 70% water.

Blessings,

Victoria