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The Vault: Red Carpet Ready – The Beginning
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This is the first post in an occasional series that will appear on my blog. Be sure to check back frequently to see what else makes its way out of the vault!
I have been a trainer now for 20 years – yes, I started when I was 9 (hehe!). I have been training high profile models, actors, producers and other a-listers for 18 of those years.
Four years ago this Labor Day, the precursor to Red Carpet Ready was born. At this point I had already been using my Red Carpet Ready signature workouts for many years and asking clients to get clear on their goals by setting their intentions. But I knew more was needed if others were going to get the benefit of my programs. After all, I knew my workouts were ultra effective but I felt that the magic was inside the session. During workouts, I talk to clients about diet, how to stay motivated (you can work at this), intentions and accountability. Once I understand a clients motivation, I can hold them accountable simply by reminding them of their goal. Often it’s as easy as: Hawaii. Bikini. 3 Weeks – You decide. Once I’ve explained how to eat for results, it’s not necessary for me to scold them, just remind them where they want to go and gently bring them back on track. For accountability they had me, but since I wasn’t there for all of their workouts, they often needed extra motivation. Since motivation works a lot like a muscle – meaning it gets stronger the more you use it – I ask them to make a list of things that would get or keep them motivated. This may include a new playlist, books, movies, quotes, a vision board, etc.
September 4th, 2006
I started training legs with my friend, Survivor alum, host of History Channel’s “Top Shot” and all around hottie, Colby Donaldson. Colby’s regular training partner didn’t really train legs and I was in need of some extra motivation and accountability to step up my game. So, we made a commitment to train legs together once a week. The program I created was originally called, “6 x 6 – Six Weeks to a Six Million Dollar Body” – the inspiration came from the opening of “The 6 Million Dollar Man” and my own edited version run’s through my mind still. “…we can rebuild him. We have the technology. …better than he was before … better, stronger faster”.
Colby and I worked out 1x per week for about 4 months and the results were awesome! Below is what I wrote to get us started, along with our first workout:
The Mission: The mission, if you chose to accept it, is to build glute function, strength and size. The secondary goal is to reduce overall body fat through diet and individual cardio.
The Program: 6 X 6: Build a Six million dollar body in Six weeks.
Start: 9/4/06
“To become different from what we are, we must have some awareness of what we are.”
– Zen saying
Valerie’s Intentions:
- I intend to weigh 108 and maintain it by 10/16/06
- I intend to have a body fat % of 17% or less by 10/16/06
- I intend to do 3-4 strength workouts per week + yoga 2x’s per week and cardio 5 x’s per week (1 at the track/ 3 steady state/ 1 interval at home)
- I intend to eat clean. I will minimize sugar, alcohol and white flour and focus on lean protein, vegetables and Low glycemic carbs.
- I will make an effort to cook at least 4x’s per week and prepare lunch and snacks
- 1 day per week I will eat whatever I want.
- I intend to have a fabulous, strong, flexible body by 10/16/06 or sooner.
Motivation – Valerie:
- I will use my before picture and chosen pics to motivate myself
- I will be accountable to Colby and myself
- I will tell a few select people of my goal to help me stay accountable
- I will program new music into my iPod to keep me going
- I will connect with people at my trainer seminar to get more inspired
- I will use my two new mantras to keep me going:
- GO Fast VAL – for track workouts
- Get strong VAL – for strength workouts
- I will re-read “The Perfect Mile”
- I will watch 2 inspiring movies – ie: Miracle & The Rookie
Valerie and Colby – Workout – Day 1:
Do you have a workout training partner, book or DVD that made a difference? What was it? Why did it work? If something made a difference for you, you now have the opportunity to share. You may be the voice that makes a difference for someone else. Knowing you touched someone is so incredibly powerful! Check back for responses – you may be surprised, touched, or even moved to tears.
Facebook comments:
16 Comments
Valerie-
Thanks for sharing your leg circuit training workouts.
Congratulations on your results!
I like how you incorporated some functional warmup exercises and also used glute activation/core stability exercises like the side bridge and glute bridge.
I, personally, am lazy. After a brief warm up like you describe, I like to work all muscle groups at the same time with a circuit like this:
* 60 Jumping Jacks
* 10 Hindu Pushups
* 10 Walking Lunges for each leg
* Towel Pullups (stop 1-2 reps before failure)
* 10 Bodyweight Squats
* Plank Hold for 60 seconds (for sets 2 & 3 do side planks)
* 10 Burpees
* 50 Mountain Climbers
Rest 60 seconds, then repeat a couple more times.
Anyways, I do something like that 2 or 3 times per week, try to walk a lot during the day, and eat a little less than I think I need (except for immediately after a tough workout), and I have been really happy with my results.
Let me know what you think!
All the best,
Ian
The body is only the vehicle, it is how your mind is and how you treat people that actually matters. From a 60Kg mum of A GORGEOUS 2 1/2 Year old who keeps fit by eating properly and exercising naturally by digging the veggie garden, running up and down stairs 20 times a day in the course of normal life with a toddler and by having an enquiring mind which burns many calories. If you need to worry about how often you need to do a cardio then you have your work/ life balance seriously out of whack. Take a long look at your life and if you need to work full time, down size and reduce your commitments or upsize to and acreage + animals and you’ll be fit and trim in no time.
l am doing the IWBB 3.0.how often do l need to do cardio?do l need to do it even on the strength workout days?any suggestions of cardio,l cant get to the gym cz of work and minimal outdoor for running.l work 7-7pm and it will be very dark by the time l get home.thanks val for the leg workouts cz thats one of my trouble area,big thighs and hips ouchh…hopefully this will help.
Lorraine- On 10/16/06, I weighed 110 and my waist was 26″. I was really happy with my legs and overall shape but I needed to tighten my diet even more. Still the same struggle. I have to say though, it was really fun training legs with Colby. We really pushed each other.
Julie- the “buckle up” exercise is one that my friend Jamie demonstrated in one of our launch videos. I will see if Ryan can re-post it.
Mandy- You know how to make my day!
Awesome Val!! Thanks for sharing this! I’m going to make a new Intentions list! you ROCK Val!
xo
Mandy
Thanks Val for the workout!! What is the “buckle up” exercise?
Great post Val!! Can’t wait to try this one. Just curious…..what were your ending stats? Did you reach your goal?!
more from Jen.. Electra…. gosh i want that body..
had female problems.. so put on 10 lbs… NEVER been over weight so need to get this OFF!!!
Jenny- RDL is Romanian Deadlift. It’s in IWMBB and AHB. Do you have either of those?
Joy- I may put up a Cindy workout next.
Clark- The “buckle up” is a great exercise. I didn’t know it back then.
This is a great idea. I have just started working on my legs. This just makes it a lot easier so that I am more likely to actually do it. I plan to add the “buckle-up” exercise to the end of circuit 3.
Thanks Val! Great post. Love the vault training.
Thanks, Val! I love hearing about workouts from “the Vault”. This looks like a great leg workout. It would also be fun to hear about some workouts with Cindy Crawford – I have always loved her long, lean look.
xx,
Joy
Love the vault training, always looking for something new to try inbetween starting one of your other programs Val. Getting ready for the 2nd time through IWMBB3 after a short hiatus. Saving up for the AHB workout to really rock myself up. Thanks for all you do Val, it’s so much fun it doesn’t feel like working out!
I have a Val slide, but some of the other exercises are new to me. Is there a place where I can get a description? Ex: Single leg RDL, Standing pigeon.
Thanks -really need the motivation and new ideas!
J
Valerie I LOVE this!!! Thanks so much for sharing some of your ‘history’! I’m copying this workout for my ‘vault’!
And heck yeah, I loved the Six Million Dollar Man (and the Bionic Woman) back when they were on TV. Too fun!
xx MB
How awesome to see some oldies but goodies! I thought I had scrolled back through all the old posts but they must get archived at some point because I sure missed that great pic!
Thanks bringing this great story back. I look forward to more.
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