valerie waters fitcast interview

Valerie Waters FitCast Interview With Kevin Larrabee

Posted April 13 2010

Hey guys, the latest episode of the FitCast podcast includes a interview with Valerie Waters. You can listen here. The FitCast, for those of you who haven’t heard about it, is probably one of the best fitness podcasts out there. Its both funny and light while being serious and technical all at the same time. This is good for anyone who thinks “I would like to be a personal trainer” but maybe too technical for someone looking for 5 second sound bite tips. The advice is always good and the interviews vary every week so there is something for everyone.

Okay, so here are some of the highlights of the interview:

Jessica Biel likes to workout and workout hard. She gained a lot of muscle for a movie role (vampire slayer – with another trainer) and Valerie worked with her to reduce muscle as she was carrying too much to be mainstream. Actors can’t just let time go by and let muscle fade like we do. Fit people can quickly go up as they have laid a good base.

Question -How much time does Valerie normally have to work with clients before they are expected to be ready for a major project? Valerie says she typically gets people ready for movie roles and Oscars and is contacted by agents, managers, or the actors themselves. Valerie is known for being a quick turnaround trainer, meaning she gets results fast but not by methods like unsafe low calorie diets or 3 hour per day workouts (both which she says are almost the norm for other Hollywood trainers.)

Jennifer Garner was mentioned as a pretty typical client for Valerie – Her idea of eating healthy was whole wheat pasta and working out meant going to the gym and getting on the elliptical for the whole session. Jenifer started working with Valerie to get in shape for Alias where she played a spy. They had 3 weeks to get ready for a pilot, and now 10 years later they still work together (although do somewhat different workout.)

Valerie says planning nutrition for actors is no different than other busy people such as students or Moms – the secret to success is planning and preparation. Nutrition will only work if you are organized in the kitchen. You must know what to buy and keep on hand, and how to assemble if not cook food. You need to have easy things on hand because when you get super hungry, if nothing is prepared, you will go off diet and order pizza. This more than anything else is what ruins people’s diet. Most people don’t do it perfectly right away and that’s normal. it gets easier over time.

Most people think diets fail because you need more will power and discipline – this is not true, you need better strategies. If you always break your diet because you don’t have dinner ready to go right when you get home, then you need a better strategy. Maybe you would need greens and marinated chicken breast that just has to go on the grill for 15min. People who are on the go all the time need to learn to pack almonds, protein bars, learn healthy places near where they will be running errands.

Actors need help avoiding the really good looking food kept on set (they bring cooler and eat in trailer.) This food is awesome most delicious ever as its for everyone not just actors. Lots of cookies, deserts, and candy. Eating a little leads to eating a lot over time. Valerie gained 6 pounds on first movie she worked on as she didn’t know how tempting it would be to be around this food all the time. (Much like lunch room at some work places.) You cannot resist when its in front of you – you must not be able to see it.

Question – Does Valerie recommend supplements? Valerie doesn’t recommend supplements because she’s not a nutritionist but she herself and clients generally take multi vitamin/minerals, fish oil, probiotics for sure because the research supporting their benefits is there. Additional supplements Valerie likes includes b-complex for stress, flax seed oil, bee pollen, super foods…cocoa products (unprocessed chocolate tastes bitter but very high in antioxidants) such as 70-80% dark chocolate. Minimally processed chocolate tastes really strong bt this helps you be satisfied with less, is good for you, and lower calorie overall. Valerie will use most of these ingredients in smoothies. These days she is trying new types of protein powder other than just whey – using hemp (sunwarrior brand – lots of people being influenced by Jason Ferrugigia!)

Question, What are Valerie’s favorite three exercises? Valslide reverse lunge (with or without weighs), row (any kind), valslide mountain climber or one arm slide – ie. something abs. Kevin talks about how versatile Valslides are considering how cheap they are too. Kevin says they like to do crazy ab exercises at Mike Boyle Strength and Conditioning.

Question – Kevin asks -What started the valslide? Valerie needed an easy to travel with tool that would work in small spaces or in places where there weren’t gyms. Valerie felt typical “hotel room” workout were too much reliant on doing basic bodyweight squats and pushups. Essentially, Valerie was introduced to slideboards while training at Athlete’s Performance and wanted to make a portable version (as slideboards are huge.) Valerie’s dad found her a plastic’s manufacturer and she made a prototype. Valerie then showed her protype to Mike Boyle and Mark Verstegen – both thought brilliant. Perform Better Seminar and Alwyn Cosgrove also supported right away. Valerie then started using with clients – in Hollywood Valerie is known for being a butt expert – and valslide accelerated results (lifting) – so then lots of word of mouth happened.

Question – What kind of shape are most celebrities in when they come to see Valerie to get ready for a role? Most celebrities come in reasonably good shape, men can vary more to the extremes (girls will just do elliptical not doing enough strength training) – lots of spotlight on the girls – they have to be exceptional shape – lot of consistency and persistence to stay this way all the time. Need to know how much to eat and how much to work out (lots come from trainers who have them doing 3hrs per day) Valerie says she can get average people 10lbs down and looking great in 6 weeks (not lose say 50ls, that’s not possible.)

Question – What about training male actors like Will Smith for I am Legend? Guys like Will Smith are conditioned enough (they stay in shape all year long) to get in exceptional shape fast, but if a guy is not conditioned its really tricky in a short period of time. Best to lay a foundation before you ramp it up. Its hard to keep someone at peak for 6mo without crashing. Guys do more upper body and heavier weights, still do full body circuit and guys still work legs. Movie shoots are grueling, a lot like an athletic season – you get in shape but need to maintain for the whole season while playing games. If you have always done this, you are more conditioned – but an actor may not have had previous physical roles and it can be hard. Its mentally hard. Gerard Butler quit after 300 (and didn’t work out for a year) because it was so intense he burned out (he was doing 6hrs per day.)

Last Question – Anything new going on with Valerie Waters? Action hero babe workout dvd’s – same workout as done by Rachel Nichols for GI Joe. Red Carpet Ready is a book and more about Valerie’s signature long lean look. Action Here babe is meant to make you look fit and strong but not overly muscular. Sort of lean, sexy, strong, butt kicking, but still hot in swimsuit and evening dress. Each workout has three circuits – Build ( traditional strength exercises like squat) Burn (fast paced) and Sculpt phase (no forgotten muscles) to each workout. Workouts are done three times per week, and program changes every 4 weeks.

You can get more information on Valslides here and Red Carpet Ready here.