What do I do for my workouts?

I get asked constantly what I eat, how often I work out, do I lift weights, and how do I find the time.

I work hard to maintain in my present shape and I love every second of it. Nothing tastes as good as I feel when I slide on my skinny jeans and they fit like a sexy glove!

I am living proof that if you’re willing to physically practice the tips I have given you n my blog, you will have a better body, more energy, less fat, more confidence and you will feel fantastic!

Practice Calorie Control

This is the hardest part of all my suggestions. When I got started in my quest for physical improvement I didn’t even really know that I had to be so disciplined and specific about what I ate. Here is a basic formula to create a caloric plan that will help you lose fat and reduce cellulite.

Bodyweight x 10 = total calories per day
Example: 125 lbs. x 10 = 1250 kcal / day

Divide this caloric intake into a 40 / 40 / 20 split. Break the 1250 calories down into 40 percent carbohydrates (CHO), 40 percent protein sources (PRO) and the rest from fat (FAT). It looks like this:

40 percent CHO / 1250 = 500 calories
40 percent PRO / 1250 = 500 calories
20 percent FAT / 1250 = 250 calories
And since there are four calories per gram of CHO and PRO, and nine calories per gram of FAT

This all seems simple on paper, but how do you really know how many calories you’re consuming, and how many grams of each are in the foods you are eating? Initially, this can be difficult. I chose to consume foods providing nutrition fact labels, thus enabling me to calculate how much of each was in what. You’ll be amazed how easy this becomes after awhile, and how much you learn about nutrition in doing so. You can use the Bodybuilding.com nutrient database to find out what is in your foods as well.

Practice portion control

Another tactic I used – and still use – is measuring a portion of food to the equivalent size of your fist. I believe “portion control” to be the biggest obstacle to overcome and the biggest threat to a weight loss program. A serving size for most women should fit into your open hand. That’s about how much you can digest in a couple of hours without gaining fat.

Eat Five Small Meals a Day

If our daily caloric intake is 1250 kcal with 125g CHO, 125g PRO and minimal FAT, by breaking up this daily allotment into five meals spaced evenly throughout the day, each meal should consist of no more than 250 kcal with approximately 25g CHO and 25g PRO. By doing this you’ll be providing your body with consistent energy throughout the day without overloading your system. You will keep your metabolism burning smoothly without allowing your body to switch into “starvation” mode. This is very important.

Drink a Gallon of Water Every Day

Eliminate all sugary drinks from your diet. They are useless. Sugars – especially refined, simple sugars – elevate insulin levels dramatically (a storage hormone) and turn into fat when not used immediately for energy. This is exactly what we are trying to prevent. I believe sugar to be just as much an enemy in the war against body fat as fat itself.

Try to keep your intake down. Use sugar substitutes in coffee and tea. Do not drink more than one diet cola a day. They rot your GI tract. Water cleans your digestive system of toxins and hydrates your cells. That keeps your skin hydrated and smooth.

5. Concentrate on nutrient-dense foods as opposed to empty calories

Okay, so we’re restricting calories now, right? It is therefore important for us to get the most out of what we do eat. So would it make more sense to consume a 150 kcal sugary soda or 150 kcal can of tuna fish containing protein? My belief is that the closer foods are to their natural state, the better they are for you.

With this in mind, I recommend foods such as brown rice, plain oatmeal, potatoes (not mashed!), tuna fish, chicken breast, turkey, steamed vegetables, and fruit. I realize this sounds boring, but you’ll be surprised how much better you feel eating these types of foods and how much more sustained energy you’ll have throughout your day.

Training
Lift weights

I find this to be the hardest part of the equation for most women, and it baffles me. Weight training is the easiest and most enjoyable part of the program, in my opinion. You will not “bulk up”. You will not get big. By lifting weights you will firm the muscles underneath the fat and build new muscle tissue (and remember that muscle is the “active” part of the body that burns fat. Therefore, the more muscle you have, the faster and more efficiently you will burn fat and develop the body you really want.

Muscle gives us shape and contour. Here is an easy-to-follow beginner’s program that I used when I got started.

Day 1– Shoulders, Chest and Triceps

Push ups – 3 sets of as many as you can do w/ knees on the
Shoulder press (Dumbbells or machine) – 3 sets of 12reps
Lateral raises – 3 sets of 8 reps
Front raises – 3 sets of 8 reps
Single bench dips – 3 sets of 8
Rope pull-downs Tricep extensions- 3 sets of 15 reps

Day 2 – Legs and Lower body

Leg extensions – 3 sets of 15 reps
Leg curls – 3 sets of 12 reps
Lunges – 3 sets of as many repetitions a side as you can! If you can perform 20 reps then increase the resistance by holding dumbbells. Start with 5 pounds in each hand and add more as the exercise becomes easier.
Seated Leg press – 3 sets of 20 reps (Try different foot positions of this to target different areas – toes pointed in, pointed out and straight forward.)
Glute / Butt kickbacks (machine or on your hands and knees on a workout mat) 3 sets of 15 reps – Concentrate on getting a good squeeze at top peak contraction of the movement by maintaining a moderate speed through the whole range of motion and holding at the top for one second.

Day 3 – Back, Biceps and Abdominals

Seated row – 3 sets of 12 reps
Lat pull down – 3 sets of 12 reps
Back extensions – 3 sets of as many as you can do – extend through the whole range of motion and squeeze the glutes and hams together to kill two birds with one stone!
Seated biceps curls – 3 set of 12 reps
Hammer curls – 3 sets of 12 reps
Basic Crunches – 3 sets of 15 reps
Reverse Crunches – 3 sets of 15
Crossover Crunches – 3 sets of 15 reps per side

Stay Motivated and Practice Discipline
There are so many obstacles to overcome when attempting to adhere to this program. I’m not going to lie; it isn’t easy. You must be strong and stay focused on your goals. Sticking to your goals and following through with the plan allow you to exert your personal power and take control over your body and your life. The reward far outweighs cheating and staying unfit.

I know that when I succeed and reach my established goals, I feel powerful and strong. When I have a television appearance and I am fit, there is a feeling of exhilaration and I feel honorable knowing that I was authentic and did my very best to represent women of beauty and strength in the world!

You can do live your dream and have the life you desire if you get focused, do the work and stay committed. Do something great this week!

Victoria

What do I do for my workouts?

I get asked constantly what I eat, how often I work out, do I lift weights, and how do I find the time.

I work hard to maintain in my present shape and I love every second of it. Nothing tastes as good as I feel when I slide on my skinny jeans and they fit like a sexy glove!

I am living proof that if you’re willing to physically practice the tips I have given you n my blog, you will have a better body, more energy, less fat, more confidence and you will feel fantastic!

Practice Calorie Control

This is the hardest part of all my suggestions. When I got started in my quest for physical improvement I didn’t even really know that I had to be so disciplined and specific about what I ate. Here is a basic formula to create a caloric plan that will help you lose fat and reduce cellulite.

Abdominal Training- You Don’t Have to Re-Invent The Wheel

When I was in grade school my mom bought an abdominal wheel. It was a piece of super training equipment advertised on TV for toning your upper body and shaping your abs.

Unlike many of the fitness gadgets that are promoted today, this product does what it says and is and was worth every penny. I used it all through high school. It was my secret weapon for having a strong upper body. I could do hand stands quick hand springs because of the strength I built.

My mom was always reading about diets and equipment and got me totally into it too.

I was probably six when I first pulled it from under her bed when she was shopping and not around. I grabbed it and started to rolling. The first couple of times I rolled all the way to the ground and almost lost my two front teeth as I hit the floor. I literally bit the dust.

Being a typical kid, I was not giving up. I clamped my little hands around the handles and tried it again. After a few more rolls I got it. Once I mastered it, I continued to use it until I left for college.

You see, I don’t think we have to always try to reinvent the wheel so to speak when it comes to training. I use traditional exercises when I develop a program for myself and my clients. Although I don’t use an abdominal wheel today, I have valued greatly from the foundational strength and conditioning I got from it.

Just because we learn something new does not mean we abandon everything that came before it. I was training for aerobic competitions and my abs were ripped and I was strong in my center, my upper and lower back were strong and flexible. I had not heard of pilates, yet I was kicking butt in the competitions and at the beach!

Before core exercises were dancer’s workouts, fantastic muscle shaping abdominal exercises and specific postural alignment that helps you get a flat tight midsection. That is exactly why I created Ab Lab, the science of a sleek midsection. It was to teach the principles I had learned to sculpt a great body yet be functionally strong. I incorporate a variety of exercises from different fields of movement so that you can sculpt, define and detail you new hot body.

Another thing I like to do are Herbal Baths. When I was getting ready for body building shows and competitions, we had a secret for tightening our skin and losing and excess water and trapped salts that hide muscle definition. We would fill a bath tub with hot water, as hot as we could sit in without burning our ladies’ private parts. Then we would put two cups of a ground spice in the water and get in and soak for one hour. I do not recommend this to anyone reading this!!!

Now, today, we actually have the perfect blend of herbs to soak in that is safe, effective and yields even better results when done regularly. I like body wraps as well, but I find it easier and more convenient to soak in a tub with candles, a great book and music with calming sounds of nature playing.

Here is a one of my secrets to help you start getting your very own six pack.

Body Alignment Tip

Breathing and Hollowing is a technique I teach that focuses on “shaping” your abdominals. If you don’t’ breathe correctly at the right time and hollow the abdominal wall, you can develop a muscular pooch in the lower region of your abdominal muscles. That’s right, your stomach can continue to stick out. Some women have complained that some times the wrong exercises performed incorrectly made their stomach stick out even more than it did before they started a program.

Lay on your back on the floor with your knees bent, feet flat on the floor. Arms at your side. Inhale through your nose to the count 4. As you exhale breathe out through your mouth to the count of 4 completely emptying your diaphragm until your abdominal wall collapses into the pelvic floor and it goes flat or hollow.

As you are able to control the hollowness of your abs, you will be developing a flat midsection. Once you master that, apply it to your favorite abdominal crunch series.

Crunches (3 sets x 15 reps)
1. Lie flat on your back, knees bent at right angles.
2. Place your fingertips to the side of your head just behind your ears.
3. Push your lower back into the floor flattening the arch and hold.
4. Curl up just enough to lift both your shoulders off the floor a few inches.
5. Hold that position contracting your abs as forcefully as possible as you breathe out.

Crossover crunches
1. Lie flat on your back, knees bent at right angles. Cross your right leg over your left leg so your right ankle is resting on your left knee.
2. Place your fingertips to the side of your head just behind your ears.
3. Perform a crunch only try to touch your right knee with your left elbow. If you can’t quite reach at first don’t worry, it takes practice.
4. Return to the starting position and repeat for the desired number of repetitions before switching over to the other side.

Oblique Crunches (3 sets x 15 reps each side)
1. Lie flat on your back, knees bent at right angles and twisted to the left.
2. Place your fingertips to the side of your head just behind your ears.
3. Curl up just enough to lift both your shoulders off the floor a few inches.
4. Hold that position contracting your abs as forcefully as possible as breathe out.
5. Repeat for the desired number of reps before to switching to the other side.

Cable Crunches (Obliques) 3 Sets of 30 total reps per set
1. This exercise requires a triceps pushdown machine with a rope attachment.
2. Kneel down in font of the machine holding the rope just above your head.
3. Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
4. Return to the start position slowly and repeat to the left knee.

Make Your Next Ab Workout Your Best One Ever!
VIctoria

Abdominal Training- You Don’t Have to Re-Invent The Wheel

When I was in grade school my mom bought an abdominal wheel. It was a piece of super training equipment advertised on TV for toning your upper body and shaping your abs.

Unlike many of the fitness gadgets that are promoted today, this product does what it says and is and was worth every penny. I used it all through high school. It was my secret weapon for having a strong upper body. I could do hand stands quick hand springs because of the strength I built.

My mom was always reading about diets and equipment and got me totally into it too.

I was probably six when I first pulled it from under her bed when she was shopping and not around. I grabbed it and started to rolling. The first couple of times I rolled all the way to the ground and almost lost my two front teeth as I hit the floor. I literally bit the dust.

Being a typical kid, I was not giving up. I clamped my little hands around the handles and tried it again. After a few more rolls I got it. Once I mastered it, I continued to use it until I left for college.

You see, I don’t think we have to always try to reinvent the wheel so to speak when it comes to training. I use traditional exercises when I develop a program for myself and my clients. Although I don’t use an abdominal wheel today, I have valued greatly from the foundational strength and conditioning I got from it.

Just because we learn something new does not mean we abandon everything that came before it. I was training for aerobic competitions and my abs were ripped and I was strong in my center, my upper and lower back were strong and flexible. I had not heard of pilates, yet I was kicking butt in the competitions and at the beach!

Vacation Workout and Boy Shorts Escapade!

I was on the most beautiful island and I still needed to keep up with my workouts.
I always train when I travel. My body is hypersensitive so I retain water when I travel. So the first thing I do is I get my fluid situation worked out.

I got three large bottles of water in the gift shop and went to drinking. Once I empty a couple of those I go to the fitness center and refill the bottles from their large water cooler or get some more bottles from them when I train.

I get out our bed in the morning and jump right onto a treadmill or I go for a power walk to wake up my metabolic system and start my mental preparation for the day. When I work out in the morning, I feel more of a fitness connection and I hate to ruin what I already started so that helps me not cheat on my eating program.

AM..
CARDIO 45-60 MINUTES
1-2 liters of water
Long shower of semi cold water to wake up my skin and stimulate my metabolism
Breakfast
Client training or sight seeing

1:00 LUNCH
Relax and sleep and let food digest

3:00 MID AFTERNOON
Client Training on the set

5:30 LATE AFTERNOON
1 hour Power Walk sightseeing around the bay

6:30 EARLY EVENIG
DINNER

8:00 EVENING
Client training on the set

10:00 NIGHT
Disco dancing to show off the hot bod and burn some more fat.

There you have it. I love to get right into the heart of the culture wherever I go. If I am on a set, I get into the culture of the set. If I am with island natives, I get into that. Every client has different vibe and a different style of living, training and recreating. My goal is to inspire and encourage and restructure their life in a positive way. My goal is to help them look and feel their best when they perform. You know how hard it is to be your best when you don’t feel good about your body. You don’t want to be tugging on your clothes and feel like you want to hide. I love what I do. I have such a passion for helping them and YOU succeed and present your best to the world.

BOY SHORTS ESCAPADE
I am a hot tub fanatic and there was an awesome public one where I was staying,
I had forgotten my swimsuit at home. I don’t have to lie on the beach so when I pack, it’s not usually on my mind. Plus.. My assistant, who is the absolute best in the world, did not ask me if I needed one since I don’t have it on my standard packing list. I will add it to my list from now on.

I had my driver take me around to find a swimsuit late one night so that I could soak in the hot tub.

Well, the driver is so kind. He drives me all over trying to find a swimsuit place that was open. He could not find a boutique or anything that was open. We passed a kids store that was open so we pulled over and hopped out to see if they had any girls swimsuits. Hey, on a skinny day, I can stuff my breasts and my buns into a girl’s size 14 or 16. Young girls are bigger now so their clothes are bigger too.

NOTHING!!! They didn’t have one swimsuit. The front desk clerk kept announcing that the store was closed and to “please” bring purchases to the front counter so that she could lock up. I started laughingly praying to find anything I could wear into the public hot tub spa area. As I was literally running toward the door, my driver handed me a pair of baby tagged “boy shorts” that was labeled for boys 24 months of age. He said he thought my legs would fit in them. So I took them to the counter laughing at God’s sense of humor.

The clerk was totally sweet, so I gave her a $20.00 US tip and she started smiling real big. I had no idea if they would fit.

I took the tag off and they slid on perfect. Either I am thinner than I think or kids have gotten large! I wore them with a similar color workout bra top and jumped into the hot tub on y to feel like a frog in a pot of hot water. I have never been in water this hot since I took herbal baths for y body building competitions to get excess water from under my skin.

Since I had worked so hard to get something to wear, I felt like I had to stay in there so that my escapade would have merit. I got in waist level and my legs were stinging. Once the stinging subsided, the sweat started to pour down my face. Okay I thought.. “I am tough, I can do this”. I took a deep breath and sat down in the water so that I was submerged form the neck down. OMG!!! My back started stinging, and my arms went numb, a few seconds went by and my body adapted to the temperature. I stayed in for ten minutes and then I got out and stretched and continued to sweat for about thirty more minutes.

My joints felt so flexible and my skin felt totally cleansed after I took a shower and scrubbed with a mineral body scrub. I went to bed refreshed and purified. When I got up the next morning, my skin was glowing. Even my client asked me what I did to get so much more definition the next day. I told them about my escapade and hot tub detox night. I would never recommend you take a hot tub that hot. Usually they are kept around 02 -104 degrees, I have no idea what this one was. I just know that when I hot tub, shower scrub and moisturize, my skin looks amazing!

I had a wonderful time and I hope you play more, eat well and treat yourself like royalty because you are. You are the most special person you will ever meet. Have an awesome week and do something special for yourself. You deserve it!

Victoria