Dear Victoria, Thank you so much for taking the tine to share yourself with us and to write a newsletter. I know that you are very busy so it is even more special that you care enough to help make life better for so many. Your messages are so positive and helpful during these hard times. I didn’t realize how much everything was getting to me until I did what you said and tuned off the news in the morning before I go to work.

Now I listen to something that makes me feel good and I play my little girl’s favorite music while we are all getting ready. She sings real loud and sounds so happy now in the morning.
My question is: “do you have any exercises is can do standing to help my me slim my waist. I have a thick body and someone at work said that bodybuilders have small waists and I thought I would ask you since you use to do bodybuilding.

~ Doriana



Hi Doriana, Thank you so much for showing me such warm gratitude. Like all people with a pulse, it means a lot to me to know that I am appreciated. Starting your day with conscious positive music and activity is a wonderful gift you have given yourself and your family. It is bringing you great reward now and will yield even more in the future.

And to all of you who continue to write questions and are waiting for individual answers, I am sorry that I cannot answer each and every one of your questions. That is why I take a question and answer it in my newsletter. I feel love and compassion to each of you who express your frustration, but time is of the essence in have a complete and balanced life.

If I haven’t sent you a personal email, please accept my apologies. My schedule is totally booked and I lead an extremely organized life. I have people who run organizations that I mentor. Through them, my influence is extended exponentially to help even more lives.
I also train clients, do media consulting and interviews, phone and video coaching of clients on location and many other projects for helping humanity. Not to mention, I have to eat, train myself and sleep! You are all important and I will try to get your question answered through my newsletters.

Your problem is a common one for women whose waists change shape after pregnancy or heavy weight gain. When I was obese, I looked like humpty dumpty. I had a round midsection in the shape of an egg. I wore a size 14 pant. I don’t even remember my waist size because I was too embarrassed to measure myself.

I avoided mirrors like a plague. I even taught my dance fitness classes in a gym because there were no mirrors. You know the old saying, out of sight, out of mind. I figured if I didn’t look at myself, I was okay. What denial!

Tiny Tight Waist

There was no way I thought I could ever have a trim tight waist. I had no idea what exercises to do. So as I started to lose weight, one of the body builders training in the gym had a tiny sexy waist, FOR A GUY! I was dieting, working out and running for an hour every day to lose fat. I was losing fat but my shape was not changing. I was just becoming a smaller egg! AAAHHH

Shocked!

I found the courage to ask him what he did for his waist and I was totally shocked. He did crunches and other traditional ab exercises for his definition, but he shocked me when I asked him for the one exercise that he did for his waist. He walked over to a cable machine and sat down and reached up to grab a long angled bar. I just stood there totally dumbfounded.

Build Some Wings Baby

He started to pull the angled bar to his chest and he did a few reps and stood u and flexed his back muscles and said to me: “Wings.build some wings baby”. Now I looked even more dumbfounded, by the word wings.


Wings. The lats are under your armpits and run down to the lower ribs and hip. This muscle is the biggest helper in waistline illusion. He explained to me that wings are the (lats) back muscles that protrude out from your upper sides are what makes your waist smaller.

He said that even if I couldn’t get my waist smaller, having wider lats or wings, gives the illusion that I have a smaller waist and more symmetrical and sexy figure.

Exercises

Exercises like lat pulls, pull-ups, assisted pull-ups and wide bar pullovers will help increase the size of your lats. Pull-ups are not easy but if you cannot do them use the assisted machine or if you don't have that then have someone spot you by bending your knees and they can help at the shins with a small push, making sure not to push so much that you arch your back overly. Using a bench under your feet means you can spot yourself!

Exercises For the Gym

Lat pulls are the easiest but all of these can cause some discomfort to the shoulder joint if done wrong, too fast or bounced. If you already have shoulder issues this may not be ideal but if you go very light and control your movement you should be okay. You will also have to do the lat pull to the chest and avoid behind the neck due to the shoulder problem. Otherwise those with good shoulders just want to make sure not to cause injury by improper form.

The waist itself also needs more core work to tighten up with exercises for abs, and lower back.

HOME WORKOUT – THE PERFECT SECRET MOVE

Lat pull down at home. Yes, you can do this fantastic exercise at home if you can’t get to the gym.

All you need is loose workout clothing, a good attitude, an exercise tube and 15 minutes of uninterrupted personal improvement time.

You can get an exercise tube at a sporting goods department at your local Wal-Mart or Target or sporting goods store.

HOW TO

Begin seated, holding tube with an overhand grip about shoulder width apart above your head, leaning back very slightly from your hips, and keeping your back in neutral position.

Hold the tube itself rather than the handles in order to get the right amount of tension on the tube.

Pull the tube down toward your upper chest, squeezing your shoulder blades down and toward the center of your back. Return to start and repeat for 12-15 repetitions. 3sets of 12-15 repetitions 3 times a week is perfect. Muscles worked: upper back, lower back, biceps

You can add this exercise into your regular workout routine. It’s best to down when your body is warmed up so make sure you do something to warm up your body like walking, treadmill, dancing and stretching,

Stretch out your low back before and after your do these lat pull downs. Lay on the floor in a ball your back and bend your knees to your chest. And hold for a few seconds and release. This will stretch out your low back.

Be patient, it takes a few weeks to really see the results. But don’t quit, you will see your waist appear to be shrinking when your lats start getting wider. It really works as long as you cut out the bad carbs, and late night eating and snacking which builds body fat.

Persistence is the key. It took me a year to drop over sixty pounds of fat and my waist ended up being a size 4-6! I went from a size 14 waist to a size 4-6 by eating low glycemic foods, doing my cardio and using specific targeted exercises. You can do it too

Keep up the positive attitude for you, your daughter and your entire family. Women are the spirit of the home and your energy is the force that creates greatness and love!

Enjoy your week and don’t quit!

Victoria


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"It is a miracle that I am standing before you wearing these skimpy red Nike shorts with out a hint of self-consciousness or shame. Two years ago I would have never dreamed of this day. As a matter of fact, it was exactly two years ago that I found myself in a department store dressing room bare to my underwear and in shock that my once “claim to fame” once beautiful legs had gone sour---to cottage cheese thighs that is. I stood there in shock and I realized that I would probably never see my legs thin, defined, or sculpted and free from the ripples, hills and valleys that are common to legs that are a victim of cellulite. “What a mess I am”, I thought to myself and that’s when the last ounce of self-hated filled my low self-esteem cup to over-flow.

Victoria's amazing Thin Thighs Program literally caused the cellulite to VANISH from my legs! Now, my legs are smooth, silky, strong and defined. I have the confidence to wear shorter skirts, and yes, these fabulous red Nike shorts! In addition, her Vertical Training techniques have given me a slimming dancer’s body. Her program saved my life, and now I am helping others experience the same results. If you haven’t made up your mind yet to make a u-turn from thunder thighs to thighs that make men take a double look, then perhaps my success story will inspire you to have hope once more. Enjoy!"

- Camille T.
Body Move International

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