Valerie Waters Personals Fitness Red Carpet Ready In The press For Women Fitness Rx February 2007

Valerie Waters Personals Fitness Red Carpet Ready In The press For Women Fitness Rx February 2007

Known as the "turn-around artist" among Hollywood celebrities, trainer Valerie Waters has a roster of "A" list clients that would make Star Jones' wedding planner green with envy. The next time you see photos of supermodel Cindy Crawford, or watch Jennifer Garner kicking butt in the television series "Alias" and in her movie, "Elektra," or see Richard Gere in "Red Corner," Jim Carrey in "Liar Liar" and "The Majestic," Lauren Holly in "Turbulence" and "On Any Given Sunday" or Charlize Theron in "Mighty Joe Young," you've caught but a brief glimpse of Ms. Waters' entire body of work (pardon the pun).

Inspired by the "Drill Sergeant of Trainers"

After becoming a Los Angeles personal trainer in the late '80s (when personal training was just coming into vogue), Valerie decided on a whim to relocate to Manhattan . She studied under New York fitness instructor Radu whom she calls the "drill sergeant of trainers." It was Radu who changed her life when, after Ms. Waters decided to return to Los Angeles, he recommended to her tutelage her first celebrity client, Cindy Crawford.

"Cindy was one of the most balanced people I've ever met," says Valerie. "Because she always did exactly what she was told, I witnessed firsthand how changing the program or changing her diet really had an incredible effect. Cindy wasn't a client who did what you said for three weeks and then binged. In fact, she scheduled many things around her workout, which she has stuck to for 10 years...When you get someone who's that committed, it makes your job so much easier."

Soon, Richard Gere needed Valerie's help, followed by Lauren Holly, who Valerie says was the key to establishing her credibility among agents and managers. After six weeks of training, Ms. Holly not only looked more than camera-ready for her upcoming movie ("Turbulence"), but also made the cover of In Style magazine. The buzz in Hollywood was that Ms. Holly's fabulous new physique had something to do with her trainer, Valerie Waters.

In no time, Valerie was getting requests from all kinds of agents and managers, begging her to get their stars ready for their next movie, TV series or appearance at an awards show. Then came the call from "a girl named Jennifer," who had just landed a television pilot for a series to be titled ~ "Alias."

"A writer-friend of mine interviewed Jennifer abo6(t her :<: workout and diet, and after hearing what she did- and did- ~ n't do- told her she needed to call me to get in shape. -' When I started training her, I wanted Jennifer to truly be able to show she could throw a kick or punch and run someone down without being in-your-face buffed. I think we pulled it off." No kidding. You think that's why every guy in America was in love with Jennifer Garner, and every girl wanted to be her?

"One Workout Away from a Good Mood"

To this day, Ms. Garner is still training with Valerie, mainly because this insightful blonde has a way of adjusting to her clients' needs and moods, as well as changes in their lives. Although Valerie considers Jennifer's physique in her movie, "Elektra," her ultimate work of art, Jennifer is now seeking a softer, more feminine look. Most of you know she recently had a baby with hunky actor/husband, Ben Affleck, and is focusing more on being a supermom than a super-heroine.

"Even though you can't get in shape in one workout you can absolutely change your state of mind. You may not able to have every workout be your hardest or your best, but it is consistency over the long haul that gets results"

"No problem," Valerie explains. "Whatever goals my clients have, I can design a program for them. I'm not attached to anyone workout or anyone type of physique. I don't bring my ego into it, but rather help my clients create the physique they want."

Which is probably why Valerie has clients who have stayed with her for years. "I have this belief that you're only one workout away from a good mood. If you don't feel like working out, say you're mad at your boyfriend, you're depressed, or having a bad day, a workout will change that. Even though you can't get in shape in one workout, you can absolutely change your state of mind. You may not be able to have every workout be your hardest or your best, but it is consistency over the long haul that gets results."

Recently, Valerie decided to develop a program for herself, because she wanted to get in better shape. (Not that she was ever in bad shape. She's an amazingly fit, 40-something, perky blonde who doesn't look a day over 25.) She calls it the "Six by Six" program, inspired by the TV series "The Six Million Dollar Man" and "The Bionic Woman." "Six" is for $6 million man, and the other "six" is for the six weeks of the program. She thinks it's so cool that we can actually reconstruct our bodies utilizing all the fitness tech. nology available to us. And Valerie can do it in six weeks!

What Are your Intentions?

Valerie's program contains a balance of cardio (two to three days a week) and circuit training (two to three days a week). Valerie says circuit training gives you "more bang for your buck" because you keep moving, get more and varied exercises into the routine, and always work up a good sweat. She usually doesn't employ heavy weights, but as her clients get stronger, she makes the various exercises more difficult by increasing intensity or adding the element of balance. (For example: Bodyweight squats can become more difficult if you do them one leg at a time.)

But here's the real clincher. Valerie maintains that the success of any program is contingent on your intentions. In her Six by Six plan, she wrote out her specific intentions, her goals for the entire program and then listed daily intentions to be read every day to keep the motivation going. For example, you can write down your goals like this: "I intend for my weight to be _______. I intend for my body fat to be ______' I intend to accomplish that by doing three circuit-training sessions a week and three cardio sessions."

"I created intentions that I knew were right for me," says Valerie. Her favorite quote? "When you get clear on your intentions, the angels conspire to help you."

The second key to success, according to Ms. Waters, is creating deadlines. "All the studies I've read conclude that the No.1 motivator is a deadline. So, I created the self-imposed deadline of six weeks."

Evidently, the results were so visible on the already-fit superstar trainer that many of her clients wanted to get on the Six by Six program, too. When I suggested to Valerie that our readers may want to tryout her Six by Six program to see if it works, she responded, "You know what? It does!" Valerie Waters is currently working on her first book, Red Carpet Ready. For more information and to sign up for her newsletter, go to www.valeriewaters.com.

Valerie Waters Six by Six Workout
Workout A

Movement Prep
Leg swings (Pull knee to chest, swing through to back, squeeze glutes)	1 x 12 each leg
Straight leg swings	1 x 12 each leg
Plie squats	1 x 15
Regular squats	1 x 15
Forward lunges	1 x 6 alternating each leg
Warrior lunges	1 x 6 alternating each leg
Mini-band steps	1 x 20 each way
Circuit #1
Single-leg step-ups to balance	1 x 12
Modified push-ups	1 x 12
Valslide reverse lunges	1 x 12
Bent-over rows	1 x 12 x 5-8 pounds
Valslide planks	1 x 12 each leg (pull one knee to abs)
Repeat the circuit three times.
Circuit #2
RDLs	1 x 10 x 12-pound body bar
Squats and presses	1 x lO x 5 pounds
Standing bicep curls	1 x 12 x 8 pounds
Bruce Lee kick	1 x 15 each leg
Dips	1 X 10-12
Crunches on ball w/resistance band	1 x 12-15
Repeat the circuit three times.
Workout B
Movemement Prep (same as A)
Leg swings (Pull knee to chest, swing back, squeeze glutes)	1 x 12 through to each leg
Straight-leg swings	1 x 12 each leg
Plie squats	1 x 15
Regular squats	1 x 15
Forward lunges	1 x 6 alternating each leg
Warrior lunges	1 x 6 alternating each leg
Mini-band steps	1 x 20 each way
Circuit #1
Step-ups (right leg up, right leg down)	1 x 12
One-arm cable rows	1 x 12 x green resistance band
Valslide side lunges	1 x 12
Dumbbell chest press on ball	1 x 15 x 8 pounds
Crunches on ball, side-to-side	1 x 15 each side
Repeat the circuit three times.
Circuit #2
Squats, lift leg side-to-side	1 x 10 each leg
Lateral raises	1 x 12 x 5 pounds
Kickbacks	1 x 15 x 5 pounds
Hammer curls wltwist	1 x 15 x 8 pounds
Supermans	1 x 10
Reverse crunches	1 x 20
Crunch, pull one knee in	1 x 15 each side
Repeat the circuit three times.

Valerie Waters' Six By Six Meal Plan

Breakfast (choose one)

3-egg white omelet filled with vegetables, with sliced tomatoes or berries on the side

Or 2 egg whites scrambled, plus 1/2 cup oatmeal

Or 1/2 cup oatmeal with one scoop of protein powder

Or 1 cup Kashi cereal with 1% milk and sliced strawberries or blueberries

Or 1/2 whole wheat English muffin with 1 poached whole egg, sliced tomatoes and steamed spinach

Or protein shake- blend 2 scoops of protein powder with water and frozen mixed berries

Snack - 3 hours later (choose one)

Lowfat yogurt with sliced berries on top

Or 1 apple and 1 piece string cheese Or cut-up veggies and hummus

Or 1 slice deli meat and 1 handful of grapes Or 2 celery stalks filled with cottage cheese or almond butter

Or protein shake

Lunch (choose one)

Salad with 4 oz. of any protein

Or 4 oz. chicken with 1/4 cup brown rice and 1 cup of vegetables

Or 4 oz. chicken with 1/2 a sweet potato and vegetables

Or 4 oz. steak fajitas with lots of veggies, 1 corn tortilla, no chips, and a small serving of black beans

Or turkey burger with cheese- no bun, but with all the toppings, a side salad and a pickle

Or 1 cup turkey chili and a salad

Snack - 3 hours later (choose one)

Lowfat yogurt with sliced berries on top

Or 1 apple and 1 piece string cheese

Or cut-up veggies and hummus

Or 1 slice deli meat and 1 handful of grapes

Or 2 celery stalks filled with cottage cheese or almond butter

Or protein shake

Dinner (choose one)

4 oz. any protein with salad or vegetable (such as asparagus) i.e., chicken and green beans, steak and a salad (steak only once per week at most)

Or sushi- one roll (any) and one order of sashimi, plus a salad and edamame

Notes:

• It's OK to have an after-dinner snack if dinner is early
• Drink a minimum of two large bottles of water (approx. 64 oz.)
• Limit alcoholic beverages to two drinks per week
• Protein bars are only for emergencies

ARTICLE BREAKDOWN

Magazine: For Women Fitness Rx

Issue Date: February 2007

Article Written by Caorl Ann Weber

The complete article can be found in this issue on pages 136-138.