Valentina is available to help anyone with their diet, exercise or supplement programs. Not bad for a 37 year old Mom who by her own admission was "terribly overweight and in sorry, sorry shape," less than three years ago.

The question people ask me most is, "Valentina, how can I get into shape?" The exciting thing about Betterbodz and the Internet is that I can finally answer this question more fully.

Basically, as you know, improving your physique is a combination of diet and training. Really, there are two levels of commitment. The first level, regardless of your age, is simply to reach the best shape and fitness level of your life. The second is competitive level fitness.

Let's start with the first level; reaching the best shape of your life. This really isn't as hard as you might imagine. First, you need to get control of your diet. The plan is simple: eliminate all unnecessary fat, cut your carbohydrate intake down and increase your protein. My off season diet is over 40% protein and that is what you should shoot for yourself. Most of my protein comes from egg whites, fish, chicken, vegetables and Designer Whey Protein. Additionally, I drink at least a gallon of liquid daily, mostly water, and a special drink which is a mixture of apple cider vinegar, honey and distilled water.

This forms the basis for an eating plan to help you to reach the best shape of your life. On top of this, I take many different natural supplement products. The following is my supplement regime:

GABA (Dream Shape from In Shape): I use 5 grams right before bed. Dangerous Curves Gold (In Shape): I use two tablets daily. AM Abs Formula (Body ??): Two tablets daily. Co-Enzyme Q10 (different brands): 60 mgs. daily. Pain Free (IN Shape): 3 caplets daily. Muscle Max XL (Team XL): 1 caplet daily. Creatine Monohydrate (Team XL): 5 grams daily. Pyruvate (Perfect Fit from In Shape): 5 grams daily.

In summary, to achieve superior fitness, I believe that you need to eat properly and you need to fuel your body properly with natural supplemented nutrients.

Secondly, there is exercise. The type of exercise program you will adopt will be a result of your specific goals and the degree of your passion to change. Generally, I believe that there are four elements to any good exercise program: aerobic endurance or cardiovascular fitness, anaerobic endurance or weight training, abdominal work and flexibility. All four of these elements must be present for you to achieve true fitness.

I would suggest most people start with a 3-4 days a week training program. Each day you will incorporate all four elements into your program. The intensity and duration of each will depend on your experience with the given element. In other words, if you are new to aerobic conditioning start out very slowly and build up your endurance over time. The same is true of the other elements. In the long run, rushing training only sets you back!

Now for those of you who are interested in competitive level fitness, let me describe my routine for moving from the best shape of my life to one of the best shapes in the world. Remember, thankfully, you all do not have to do this.

Currently I train six days a week and focus on a different body part each day. I also perform a variety of very intense abdominal exercises between weight sets. Most days I also do about 30 minutes of cardiovascular work and a variety of stretches before and after training. About two months before a competition I might add a second training session on many of these days.

I also work on my talent routine about 2 hours four times a week. And I constantly work on my speaking. Since I am still learning English, perhaps, this is my biggest challenge. Right now I find myself practicing my speeches everyday at all different times. Recently, I have even begun rehearsing while in the shower!

All of this exercise and preparation would amount to nothing without the support of my diet. I eat 4-5 meals daily with a 50/50 mix of protein and carbohydrates and as little fat as possible. Two months prior to competition, I change to 80% protein and then 100% protein for a few days prior to my show. My nutritional supplements stay pretty consistent although right before a show I will take Dandelion extract which acts as a natural diuretic.

Whether your goals are to lose weight or to gain muscle or whether you want to get in the best shape of your life or you want to meet me on stage next year: I am available here at Betterbodz to help you.

Just e-mail me with your goals and desires and I will help you to make real and lasting changes. Remember, age doesn't matter. Current fitness level doesn't matter. What matter is your DESIRE.

If you have the desire, between myself, Chilly and the other wonderful people here at Betterbodz you will be on your way to the shape you always dreamed about.

As always, all of the information and help here is available to you absolutely free.

I do encourage you, however, to visit the Betterbodz store. There you will find thousands of brand name products at the lowest prices on earth; more than half off what you normally pay in stores.

 

Please feel free to email us with your suggestions and comments.

 

Find out more about Betterbodz at bbody@betterbodz.com, or call 800/335-6740.
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