AVOID TEXT BEYOND THIS GUIDE

NB003Cover Action Pro 2.0www.CoverActionPro.comCopyright 2009 Discreet Publishing, LLC

FRONT1592W X 1992H PX. | 5.307W X 6.64H IN.RAW

1-on-1 with Val

GNG/ SNIN AHURRY

DAY4

GNS HURRYIN A

BelieveRAW

BELIEVE

GNS HURRYIN A

BELIEVE

GNS HURRYIN A

BELIEVE

GNS HURRYIN A

DAY4

GNS HURRYIN A

DecideRAW

DECIDE

GNS HURRYIN A

DECIDE

GNS HURRYIN A

about ourselves.  But each new day is a chance to make a decision to re-commit, to follow through on all of the reps, to not give up on the program even if you’re tired.  You decide each day to plan and prepare your food, to drink your water.   You decide to go to bed at a certain hour so that you get a certain amount of sleep because I’m going to be telling you in another video how impor-tant that is, getting the sleep, so you decide when you go to bed based on when you’re deciding when you’re going to wake up.  So you are in con-trol here and each decision can empower you or it can derail you.  I want you to realize how much power you really have.  Sometimes those decisions literally can change the world.  It does not take very long for a group of us to get together and decide we don’t want to eat junk food, and literally vote a food off the shelf at the supermarket because we de-cided not to buy it.  By deciding to spend a few of your marketing (grocery) dollars on organic, farm-raised, grass-fed beef, wild caught salmon, things like that, the more we support the decisions of the people doing it right, the more affordable it will become, the more readily available it becomes, the more we are helping our planet and then getting to feel good about ourselves.  I don’t want you to think that your decisions don’t matter, because they I don’t want you to think that your decisions don’t matter, because they do and they add up.  Little decisions add up to big results.  Each day I’m going to ask you to make some decisions, what you’re going to have for breakfast, for lunch and dinner, and I’m going to lay it out for you so that all you have to do is decide to do it; to follow the program, to stay com-mitted.  If you need help, I want you to decide to raise your hand and show up in the forum or on Facebook and say, “please, I need some help.”  You make that decision and you will be amazed at how people rally around you.  So, for right now, I just want you to decide to commit, because clearly you have already decided to do the program; you bought it, you’re here.   Now I want you to decide on a daily basis to do the work.  I know you can do it.  I’m super excited to  see your results. 

I’ll see you in the next video.I’ll see you in the next video.

DAY4

GNS HURRYIN A

AssessYourselfRAW

Assess yourself before you wreck yourself

GNS HURRYIN A

Hey, it’s Val. Welcome back. This video is really important. I am going to ask you to assess yourself. I know sometimes it’s hard to just take a really strong look in the mirror, but it is really important to know where you are so that you can then get a sense of where you want to go. It’s not to put judgment on yourself, it’s to face the truth about where things really are. Again, I’m going to ask you to weigh yourself and mea-sure. I know sometimes that is challenging.

I also want you to take your pictures; front, back, side and side. I’m pro-viding you with documents in order to do your measurements and record what you weigh. Again, don’t freak out over this. Some scale weight is going to change and it’s going to vary. This is just a barometer. The pic-tures are really important, because you’re going to want to look back. Even though it’s only 10 days, you’re going to be amazed. If you follow this program, you will be amazed at the results you get.

I want you to have a clear picture of where you are now. A photograph, but also just a mental picture, and I want you to take it in, just drink it all in. Because this is not where you’re staying. You’re going forward from here. This is “Hot in a Hurry” and I don’t call it that for no reason. I am seriously here to help you get hotter in 10 days. Pull out that document and take your measurements. Weigh yourself first thing in the morning on an empty stomach, after you use the restroom.

Get someone to take your pictures in either workout clothes or a bathing Get someone to take your pictures in either workout clothes or a bathing suit or something like that. Ideally on sort of a neutral background, like the wall or whatever, so that it’s easy then to take the pictures at the end. This is really, really important. This is not about judgment. This is about seeing things for how they really are. And I would like you to make a couple notes about what you’re feeling about where you are now, and your excitement level for where you are going.

Just make a couple little notes, “I feel good. I’m feeling strong, but I want Just make a couple little notes, “I feel good. I’m feeling strong, but I want to tighten up my legs. I want to lose a little belly fat, but I love that I can do push-ups.” Be sure to include some things that you feel good about, because this is about going to the next level. Include some things you feel good about, but also make some notes, maybe about your energy level. Just kind of in general how you feel about your life, because at the end of the 10 days, I am predicting we are going to see a big difference

Assess yourself before you wreck yourself

GNS HURRYIN A

in how you’re feeling.

You are going to feel more empowered. You are going to have more energy. You are going to feel more in control of your cravings. You’re going to feel stronger for sure. You’re going to feel leaner for sure. Hope-fully you’re just going to feel more amazing. Print out that document, go off and do your assessment and I’ll see you in the next video.

DAY4

GNS HURRYIN A

HottieFuelRAW

HOTTIE FUEL

GNS HURRYIN A

It’s Val and I wanted to have a little chat with you about how to eat on the “Hot in a Hurry” plan.

Obviously, I have included a complete diet for you and all you have to do Obviously, I have included a complete diet for you and all you have to do is follow the plan. I wanted to take the thinking out of it. I didn’t put all the science in, although there’s a lot of science to this. I wanted you to just be able to follow the recipes and follow the plan. Because I spend so much time talking to my clients about food, I wanted to give you a little bit more information on what you’re feeling or how to do it, how to make this part of your life.

The biggest change that you’re going to find is that there’s no bread in the The biggest change that you’re going to find is that there’s no bread in the morning. There’s no toast, not even the good Ezekiel toast or what have you. This is going to make a huge difference in your results. The other thing that you might find that really changes, is that I don’t have breakfast so early anymore. Instead of getting up and having breakfast within one hour, you can if you’re starving, but I find that I do better now if I start my breakfast later, about 10:00 or 10:30 am (I have since heard from so many clients how much better this works for them).clients how much better this works for them).

Obviously this needs to work with your schedule and your lifestyle, but I used to start at 6 am with breakfast and then have a snack around 10:30 am. I have just eliminated the morning snack from this program and I think that you’re going to find it makes it easier. It’s going to accelerate your re-sults and you’re actually going to have more energy, and I know that all my clients that tested this program loved eliminating that morning snack. I think that you’re going to find that that really helps you.

The other thing is, don’t be so concerned about needing extra carbohy-drates. You’re getting plenty of carbohydrates from your vegetables and your fruit and the sweet potatoes, and you’re going to find that your re-sults will be so much faster without the quinoa and the brown rice and things like that. The key here is to just trust the program and stay pre-pared. As long as you’ve got the food prepped in the kitchen, or you bring it with you, that you’re not leaving everything to chance, you’re going to find that once you get through to day three, which I made a special video about day 3 for you, once you get through that, this program is actually really easy to follow.

HOTTIE FUEL

GNS HURRYIN A

Even though it’s a 10-day get “Hot in a Hurry” quick start plan, you’re going to want to just roll right in, to eating like this as a way of life. I think (I believe) you’re really going to like it. Try the different recipes. Experiment with it a little bit, but eat according to the plan and the foods I’ve chosen for you and you’re going to see the most amazing results and you’re going to feel better than ever, and you’re going to look better than ever and I be-lieve you will want to keep doing this forever.

DAY4

GNS HURRYIN A

MotivationRAW

MOTIVATION

GNS HURRYIN A

Hey, it’s Val and today I want to talk to you about motivation. I know lots of times we’ve all struggled with motivation. Whether it’s motivation to stick to the diet, or to get the workout done and I think that there’s this feeling that it’s easier for everyone else. Being a person that’s worked out for a very, very long time, I can assure you I do not always feel motivated to go to the gym, but I have a wealth of resources now that keep me moti-vated, that get me there.

If I feel that my motivation is falling off, I’ve got this grab-bag of motivation to go to. This deep well to pull from and I will get myself to the gym. I’m going to share with you some of those techniques, but first I need you to understand that motivation, much like a muscle, gets stronger when you work it. By working at being motivated, you will become more motivated. That’s the first step, and then as you go through this program and you get stronger and you see the results and you start to experience the new energy you’re having, that’s going to be motivating.energy you’re having, that’s going to be motivating.

When people start commenting on how amazing you look or the fact that they see your triceps starting to pop out or how good your legs look; that will be motivating for you. In the meantime if you’re having those days, especially those first couple bumpy days where maybe you’re detoxing on the diet a little bit and you need to feel… You need that motivation to stay with it, to get yourself to the gym; then I want you to create your own mo-tivation grab-bag.

Here’s how I do it, and take any of the ones that resonate with you. I ac-tually want you to make a list. I want you to go and I want you to put this together in the beginning, so those days when you need it, you just go look at your motivation grab-bag and go, OK today I need these quotes, or I need this movie, or I need this video, or I need this book, or I need this vision board. It’s already there and you just go, “Oh I feel better. I’m moti-vated. I am ready to go.”

This is what I do and I do all of it, because some days different things res-onate with me. Some days I need good motivational quotes. Sometimes I just need to look at the Nike Women’s Website because they’re so good with their pictures and quotes, that that motivates me. Sometimes I read the stories in the, “Red Carpet Ready Club,” of all the girls who have fol-lowed my programs had success, they motivate me. My own clients

MOTIVATION

GNS HURRYIN A

motivate me. So, what I usually do, especially when I want to re-commit to a new program like I’m doing with you on “Hot in a Hurry” as I’ve been developing the program for you, I’ve needed to recommit my focus be-cause I had gone through some bumpy times with a hurt back and some other little odd injuries.

I needed to get motivation back and so I created a new vision board. I went and cut out pictures in the magazines and I posted them in a place where I could see them. Some of these pictures I’m cutting out happen to be my clients that I’ve trained, and others are just women I find inspiring or love their bodies, and then I add sayings. I also created basically a vision board on Pinterest. If you’re not already on Pinterest it’s really fun, and it makes it really easy to post images. Come check out my boards on Pinterest and that might give you some ideas to get started, and you can Pinterest and that might give you some ideas to get started, and you can make your own boards.

I have lists and lists of quotes. I’m going to put together some of my fa-vorite ones and there will be a document for you to find in this program with some of my favorite quotes. Feel free to use the ones that resonate with you, inspire you. There’s all different kinds, you will find. I also love movies, and obviously the sport hero movies like “Invincible” or “Miracle” or “Rudy”, those are very inspiring, but I’m also inspired by ones where there’s other transformations.

For this particular program I think you will love watching “Just Go With It”. If you haven’t seen it, it’s the movie that made me a Jennifer Aniston fan. I absolutely loved her in this movie and there’s a scene where she’s had her transformation. She gets to, in slow motion; walk through the hotel lobby to meet up with Adam Sandler and she gets to do one of those hair flips and the music comes up. I’m telling you, it’s worth watching the movie just for that scene, it’s so fun. And then there’s another great scene where she takes off her jeans and t-shirt and she’s in a bikini and scene where she takes off her jeans and t-shirt and she’s in a bikini and it’s worth it for that scene, to see how great she looks. It’s inspiring.

Another movie that I loved to really get inspired about transformation was “Devil Wears Prada”. Because there’s a very particular scene where Annie, the lead character, played by Anne Hataway is complaining why Meryl Streep’s character doesn’t like her. So she goes to Stanley Tucci and says, “Gosh, I try so hard. She just doesn’t like me.” He basically

MOTIVATION

GNS HURRYIN A

says to her, “You’re not trying, you’re whining and not really doing; you’re not embracing the culture of the company.” She then goes through this transformation of actually embracing how the fashion girls dress (Hint: It’s not like the rest of us).

It’s really fun to see her step up her game and it’s like, “Oh. You know what? I wasn’t trying, I was whining. I wasn’t really doing it. I was going through the motions.” I find movies like that super inspiring.

I love music, so making a new playlist is super motivational for me. ShopI love music, so making a new playlist is super motivational for me. Shop-ping, getting a new workout thing, but I’ll do a whole thing on workout clothes, because I feel what you wear when you work out, whether or not you’re going to the gym or you’re doing it at home, makes a difference.

It’s just like if you work from home and you… Whether you’re a blogger or you make sales calls from home, I guarantee you there’s a difference if you’re doing it in your bathrobe with dirty hair or if you got up, took a shower and put on work clothes. You feel different. It shifts your energy, and it’s the same thing with your workout clothes. All of these things can help increase your motivation when you’ve fallen off. Definitely the last one I’m going to have to talk to you about is just asking for help with moti-vation. Raise your hand. Whether it’s in the Facebook group or if you’re a vation. Raise your hand. Whether it’s in the Facebook group or if you’re a member of the “Red Carpet Ready Club.” Email me if you really, really need some help. Say, “I’m not feeling motivated,” and you will have moti-vation flying at you.

Especially if you put it out in the group forum, because everyone wants to help. This is a community and we want to get you motivated. Hopefully that’s a great start. Go to your motivation worksheet. Fill it out. Write down those books, movies, playlists, things that motivate you. So on that day when you need it most, you go look at your motivation list, you check out your vision board, and then you get to the gym.

DAY4

GNS HURRYIN A

Day 3RAW

DAY 3: SHAME CAVE AND HEAVY BOOTS

GNS HURRYIN A

Hey, it’s Val, and welcome to day 3. I decided to make this special video for day 3, because it tends to be the most challenging day and I wanted you to understand what you’re up against. If you were eating re-fined carbohydrates, sugar, alcohol, anything other than being super-clean, red carpet-ready, you might be experiencing a little bit of detox on day 3.

The feelings that come up during this could be just tiredness, almost like you’re moving through mud, feeling like your whole body’s just going in slow motion. It could feel really heavy. You could also feel sad. You might feel a little depressed and you might try to attribute this to something hap-pening in your life, and I just want you to know that this is normal and it’s so completely within the realm of what comes up during detox. Don’t try to look for an explanation of your sadness or depression if that’s coming up for you. up for you.

Just recognize that you’re on day 3 and you’re detoxing, and these are some of the things that come up and that you just need to honor what you’re going through. If at all possible, go to bed. Take a nap. If you’re not able to do that, then get to bed as early as possible on day 3. You simply want to make it to day 4. Because on day 4, it's like the sun comes out again and the clouds part, and you feel so much better. If you cheat on day 3, if you give in to how tired you are and reach for a cookie or too much caffeine or some other carbohydrate to lift your energy or make much caffeine or some other carbohydrate to lift your energy or make yourself feel better, then you have to start over again at day 1, and that would be a huge bummer because you’re almost there. You’re so close.

I really wanted this video to just let you know that you’re okay, and this is normal, and to just ride it out. This is the only part of the program that you might feel like you’re white-knuckling a little bit. All the rest of the program is really more about strategy, and I’ll talk to you about that in another video, but this is really about just making through day 3 and get to day 4, because that’s when it gets easier.

I think that’s all you really need to know, but it’s a good idea to just put I think that’s all you really need to know, but it’s a good idea to just put some notes down in your journal and think about why you’re here, why you’re doing your program, look at your “I Believes”, re-write your grati-tude list and then just make some notes about how you’re feeling, because you’re going to get to day 4 and you’re going to look back and

DAY 3: SHAME CAVE AND HEAVY BOOTS

GNS HURRYIN A

go, “Oh my gosh, I can’t believe I was there because I feel so good right now.” When you get to day 10 and you’re flying and you’re feeling amaz-ing, day 3 will be a distant reminder. Just go to bed, get some rest and I’ll see you in the next video.

DAY4

GNS HURRYIN A

StrategyTrumpsWillpower

RAW

STRATEGY TRUMPS WILLPOWER

GNS HURRYIN A

STRATEGY TRUMPS WILLPOWER

GNS HURRYIN A

If for example, the 5:00 pm meal time thing is what your issue is, you’re too busy making the kids’ dinner to fix yourself something proper, then the key strategy here is being prepared, having food in the house so that you can easily get dinner on the table in 20 minutes or less. It’s not hard to cook healthy when the food’s in the house and the kitchen is orga-nized. It’s a big part of being on this program, on any fitness program, really. If you’re going to be successful on “Hot in a Hurry,” you’ve got to learn to shop ahead of time, plan and prep your food ahead of time and learn to shop ahead of time, plan and prep your food ahead of time and organize your kitchen. That’s one thing.

The other thing could be, again, using the 5:00 pm thing as an example, is making sure that you have that snack around 3:30-4:00 that has some pro-tein and fat in it. It could be a simple as some trail mix, or some almonds, or a protein shake or something like that. The key is to not be feeling like your’re starving when you walk in the door. You want to have a moment to catch your breath and prepare the dinner.

Likewise, if you are out running around all day, maybe you have auditions, meetings or you’re taking the kids to dance and soccer and all those kinds of things, your strategy needs to be, have food with you, like emergency stash in your purse or in the car, or know where to go. Know where you can stop quickly, whether it’s a Whole Foods or a deli or something like that, that you can get things that are Hottie-approved, whether it’s hard-boiled eggs, sliced deli meat, an apple, some almonds, things like that. I love Bella Bars for emergencies (find them in my opensky.com store).

If family gatherings and things like that are what’s stressful and causing you to fall off your program, maybe there’s someone in your family that isn’t so supportive of you being on a diet, and they want to push their less-healthy food and make you feel bad for not eating it, maybe your strategy here is either, A) during this short period of time, minimize some of those family gatherings, or B) because ultimately you do want to learn how to work through this, just write a script for yourself that allows you to firmly stand in your ability to take care of yourself and your belief that eating stand in your ability to take care of yourself and your belief that eating healthy is good for you.

It’s not like you’re on a diet and no one should make you feel bad for want-ing to choose healthy foods. Just be like, “No, thank you. This is how I eat now. This is what I choose. I’m not on a diet. I’m not trying to get skinny. I’m just trying to take care of myself and this makes me feel better.” The

STRATEGY TRUMPS WILLPOWER

GNS HURRYIN A

better you get at communicating that and the stronger you stay in your stance, then people can’t argue with you. If they’re used to pushing food on you, they may try a few times, but you just have to go into that absolute, “No, thank you. I’m good. I have my food with me,” or “This is what I’m doing,” or “I’ve gone gluten-free,” or however you want to say it, but it’s really helpful to know in advance what you’re going to say.

Those are just a few examples, but I want you to get your worksheet out that Those are just a few examples, but I want you to get your worksheet out that says, “Strategy Trumps Willpower,” and I want you to make some notes, be-cause we all have those things that trip us up and sometimes we get tripped out too. If you know what to do to protect yourself in those situations, you won’t need to rely on willpower. You won’t need to rely on white-knuckling to get through it, because now you have a plan.