Ten days left to go in the Venus Transformation Contest VT14

July 23, 2015 by Roberta Saum Leave a Comment

With the deadline quickly approaching we thought you could use a little more motivation for the final stretch.

So here’s another tale of a successful and powerful Venus who started the program this year.

I first met Jonda in person on March 6 of this year at the Firehouse in Old Sacramento

You have to be READY to make a change.

Jonda is a successful business woman with a busy career. She had purchased the Venus program a while back but found she was not quite ready to start. She had a number of health issues to sort out, so she found me and we connected on Facebook.

She lives on the East Coast in the USA and happened to be visiting a business partner in California where I live. She contacted me on March 6th and we decided to meet for dinner. It was a wonderful and elegant meeting at the Firehouse restaurant in Old Sacramento. We talked about Venus and various diet strategies, but mostly just had a beautiful time with her business partner Julia.

What happened when Jonda was finally READY?

Jonda came back to California and “Kidnapped” me for an overnight Venus meeting.

On April 20th Jonda Lowe came to California and “kidnapped” me for a Venus slumber party.

I reluctantly took a break from my normal busy life and allowed her and her business partner Julia to love on me and pray for me during the overnight capture.

We went for a nice long walk in the hills where the cows wandered nearby.

During the visit we made my beloved homemade popcorn cooked in coconut oil and went for long walks in the hills where cows wander freely.

Jonda peppered me with questions over dinner, of which I of course did not mind.

It’s my passion. It’s what I write about every day.

She is vegetarian because of health needs and thus needed some help figuring out the holes in her diet in order to achieve her goals.

With the Venus workout and principles, along with supplements to fill the holes in her diet, we came up with a plan.

Jonda is one of those who really took it to heart and applied it. She is driven. She has passion. She has fire.

Not only that, she is genuine, loving, kind, and highly ethical and professional. She is female POWER through and through, as she forges her own destiny with the gifts God has given her.

She takes action with guidance.

And she learns from mistakes. Has she made a few mistakes since April 20th until today?

Absolutely, but she knows how to regroup and keep forging ahead.

Did the strategy work?

Well here’s the data..

Calories over time

Jonda’s meal plan on July 18th.

Here’s what she says in her own words:

Messing around with the reports section on MFP. My only regret Roberta is that I didn’t take the 1000 cal with 100g of protein daily regimen more seriously at the beginning of my transformation. I convinced myself that the extra 150-200 cal/day wasn’t that big of a deal and what could an extra 20g of protein matter? Well I found out that cutting the 150-200 calories and adding in an extra 20+g of protein keeps me full and I am cruising toward my ideal Venus Index weight. I want to give a special shoutout to Will Grumke. When I first added the 1st Phorm’s Bliss Go Pack, I was getting hungry. Will encouraged me to eat closer to the 100g of protein per day to stay full. I’ll say it again, the Program works if you do!

But that’s just the diet side of the coin.

What about the workouts?

When we were together in April Jonda asked a lot of questions about the workouts and what her strategy should be for equipment. She decided to join a nearby gym. Once she started there was no stopping. She posted a lot of gym updates on her Facebook profile and posted questions on my timeline. This kept her accountable and by posting the questions on my timeline others got the benefit of seeing the answers. She inspired others the whole way.

Jonda at the gym on July 22 this past week!

Do you see how much she has changed since our walk in the hills with the cows in April?

She is amazing. She is inspiring. She is an example to all those around her.

She is going places. You might want to follow in her footsteps.

Pretty amazing what you can do when you:

Never give up
Never settle
Live your dream

What about the Venus Contest?

Clearly contest or no contest Jonda has already WON.

This is what Venus is all about. Changing your life, Living your Dream.

But if you happen to be participating in the current Venus contest VT14, the deadline to submit your final pictures is August 3rd, 2015. Make sure you get your final pictures in before then because the contest form closes at exactly midnight.

If you have any questions or problems entering your material into the contest contact me: roberta.saum@gmail.com

Now, go WIN your LIFE BACK!

-Coach Roberta

Filed Under: calories, change, Contest, Exercise, fat loss, Food, Health, Meetups, Uncategorized, Weight training Tagged With: becoming a venus, Bobbie Carper, diet for weight loss, goal setting, john barban, muscle growth, The Venus Factor, Venus Index, working out for shape

Venus contest news; things are changing up for the better

May 4, 2015 by Roberta Saum Leave a Comment

Leanne before and after

The next Venus Transformation contest (VT14) starts on May 11th. Do not attempt to enter your pictures before May 11th. The contest entry form will open on the 11th.

The current contest winners for VT13 will be announced right here on the Venus Blog next Friday May 8th.

As many you inside the Venus community have noticed, we have a new online platform. The team behind the scenes is making things better for all of us.

There will be a new contest entry form:

Once you get there and click on the contest it will be obvious where to put your measurements and pictures.

The following will be needed from you:

Age
Weight
Height
Shoulders
Waist
Hips

Pictures (bikini or two piece) used for primarily for judging:

1) Front – Facing camera with arms at your side

2) Side – 90 degrees to the camera with your arms at your side

3) Back – Facing away from the camera, with your arms at your side

The pictures need to be full body head to toe. It is very important that for your front, side, and back poses your arms are down at your sides but not covering your waist and that they are full body head to toe pictures. Do not crop out your face or your feet.

4) Newspaper picture – This should be a current issue of the national or local newspaper in order to validate the day you took the picture. You need to take a picture in this same group of pictures with the current day’s newspaper in your hand and the front page visible.

Pictures (NOT bikini) used for winner publications and future publications:

This can be in workout clothes, yoga pants, dresses, skirts, or whatever you are comfortable with that also shows your change in shape when comparing before and after. We would like to publish more pictures that are non-bikini like Leann’s picture.

5) Front – Facing camera with arms at your side

6) Side – 90 degrees to the camera with your arms at your side

7) Back – Facing away from the camera, with your arms at your side

8) Newspaper picture – This should be a current issue of the national or local newspaper in order to validate the day you took the picture. You need to take a picture in this same group of pictures with the current day’s newspaper in your hand and the front page visible.

So as you can see, there will be eight pictures to enter.

As you make progress during the 12 week contest look for pictures of when you were at your biggest weight. We would like one submitted with the final pictures.

We will only use first names for all publications.

The only deadline is the last day of the contest, August 3rd.

All start and finish entries can be entered any time during the 12 week contest window: May 11th – August 3rd

We look forward to hearing more progress stories and can’t wait to announce the winners of VT13

-Coach Roberta

Filed Under: Contest, Diet, Exercise, fat loss, transformation, Uncategorized, Weight training Tagged With: brad pilon, Contest, diet for weight loss, Eat Stop Eat, goal setting, john barban, The Venus Factor, transformation contest, Venus index Transformation, working out for shape

Tiffany Found New Life When She Found Venus

April 13, 2015 by Lita Mar Leave a Comment

Recently, I had the honor to spend some time talking with Tiffany who placed 3rd in our recent VT11 Venus Transformation Contest. Here are her amazing before and after photos:

Tiffany_BnA_Side

photo (1)

Although Tiffany made incredible progress in just 12 weeks, like many of our beautiful Venus success stories, her overall process spanned many months and continues to this day as she works on maintaining her new body and settling into a new lifestyle that includes activities she never thought possible.

Faced With Adversity, Tiffany Fought Back!

You see, Tiffany started her journey back in early 2014 when debilitating joint pain sent her to her doctor looking for answers. Tiffany was diagnosed with an autoimmune disorder and under instructions from her physician, she went looking for a program to help her shed some unwanted weight and improve her overall fitness. That is when she found Venus and never looked back.

Tiffany is not only a fighter – she’s a survivor. Facing crippling pain and a body that seemed to be crying for her to just give up, Tiffany refused to be defeated. Determined to improve her health, she made a plan of attack and fought her way through two 12 week rounds of the Venus protocol to get to her final results. Tiffany never made excuses and she never gave up!

Here is a picture of Tiffany’s complete “before and after” transformation. In just 6 short months of hard work, Tiffany went from being terrified of wearing a bikini to Bombshell Beautiful!

Stronger Than Ever Before…

Now over a year later, this busy working wife and mom of three active kids enjoys a lifestyle she never dreamed of leading before. Tiffany gave herself the gift of self love by fighting for her life and she got much more than an amazing physical transformation in return. She got her life back and she has a new found self confidence that can only be forged in the fires of change.

Not only is Tiffany no longer afraid to wear a bikini in public, she bravely puts herself out there in other ways, too. An inspiration to all around her, Tiffany’s positive drive and determination has brought her family closer together and they now enjoy endurance training, weight lifting and hiking together. Tiffany even volunteered to coach for her daughter’s school basketball team! Clearly, she is perfect for the job because at the game of life, Tiffany is a winner.

-Coach Lita

Listen to our very special podcast interview with Tiffany here:

Podcast: Play in new window | Download

Filed Under: Bodyfat, change, Contest, Diet, Exercise, Health, Interview, transformation, Uncategorized, Weight training

Elizabeth Found Her Perfect Fit With Venus

March 9, 2015 by Jenny Leave a Comment

: This picture says it all.

Elizabeth had struggled with her weight for so long that she wondered if it was even possible to be happy in her own skin. Determined to be a positive role model for her daughter she had tried other diets and fitness programs, but didn’t find her perfect fit until she stumbled on a Venus ad. Within weeks her clothes were looser and she was on her way.

IN HER WORDS

“I am 38 years old and I never thought I could ever be slim. I have struggled with my weight all my life. One of my childhood memories is of a boy saying that I looked like I was pregnant. In the last 2 years my weight seemed to balloon up and I could no longer fit into 90% of my clothes. I was very discouraged but also not hopeful since I had tried SO many diets and fitness programs. Some of these helped somewhat, but they were so restrictive they did not fit into my lifestyle. Others were very structured but even though I put in so much effort, I did not see any significant results. I had my thyroid issues corrected, but my weight problem still did not change, as I expected it would. My 6 year old daughter made the comment that, “Mommy is a little bit chubby”. That really upset me, because I want to be a positive role model for her. I wanted to overcome this issue in my life so that hopefully she will not struggle with negative body image and weight issues. But I did not know how to lose the weight unless I starved myself. It was only a few weeks later that I came across a Venus Factor advertisement online. I felt like it was an answer to prayer! I immediately started to lose weight with Venus in April 2014. In less than a week my clothes started to feel looser. I found many tools for losing weight that I can use according my needs and my social calendar. This is what I love most about Venus: it is 100% flexible. I live in Asia, where the constant social events are all about food, and to not eat is culturally offensive. In the past I did not know how to navigate this. Now I participate in eating with everyone and I am still losing weight. The concept of budgeting my calories makes a lot of sense to me. I budget my money – why wouldn’t I count and budget my calories as well? When I started the VT12 Contest, I had a pair of size 12 grey jeans that were way too tight for me. I could not even do up the button. Now, just 12 weeks later, those jeans are too big for me and I need to replace them with a smaller size. I am so happy. For the first time in YEARS I feel comfortable and confident in my own skin. I am so, so thankful for the Venus program and what it has done for me.”

You can listen to Elizabeth’s story here:

Podcast: Play in new window | Download

Filed Under: Bodyfat, calories, cardio, change, Contest, Diet, Exercise, fat loss, Food, Health, Interview, Meetups, Metabolism, Muscle Growth, News, Phi Life, Podcast, psychology, Sage Advice, Shape, sociology, stress, Supplements, transformation, Uncategorized, Uncensored Podcasts S01, Uncensored Podcasts S02, Uncensored Podcasts S03, weight loss, Weight training

What’s the best strategy for fat loss and maintaining? Uncensored Podcast

February 18, 2015 by Roberta Saum Leave a Comment

The strategy is different when you have a long way to go compared to close to your goal.

How do you apply diet and exercise principles to your fat loss or maintenance strategy? It is different depending on your level of body fat and physical conditioning. It will be different for you when you get close to your goal compared to when you are just starting out.

John and Brad want to teach you a sustainable lifestyle. It’s not intuitive. It takes time and practice. It takes a bit of trial and error before you find your balance.

Listen to what John and Brad have to say about this topic:

IMMERSION Clients May Login and Download Podcast Here

(If you are using Venus Index Mobile, go to the left menu -> My products -> right menu -> Uncensored Season 3 -> enjoy, you can assign star to add it into Favorites for easier access next time, if you don’t have access to Uncensored Podcasts you can purchase Immersion Package inside the App Shop)

Not a Venus Index IMMERSION client? Click here to find out more…

Filed Under: Exercise, fat loss, Podcast, Uncensored Podcasts S03, Weight training Tagged With: body composition, brad pilon, diet for weight loss, Eat Stop Eat, goal setting, john barban, weight training, working out for shape

What does exercise actually do for us? Uncensored Podcast

February 4, 2015 by Roberta Saum Leave a Comment

What benefits do we get from exercise?

What is cardio training?

What is resistance training?

What training is oxygen dependent?

What type of training causes muscle growth?

What is cross training?

What is low intensity training?

What is high intensity?

What is interval training?

What happens at the muscular level?

What makes the muscles stronger?

What about the angle of the muscle fibers?

Can you get stronger yet not bigger?

What makes the muscle get bigger?

What about capillary density?

What about the shape of the muscle?

What about the tendons, bones, and ligaments?

What is sustainable exercise?

What about stress and repair regarding adaptation?

What is over training?

What about muscle memory?

How does cardio effect health markers?

How does this effect insulin sensitivity?

How does this effect fat loss and energy usage?

Do you have to know how this all works to get benefit?

What about cumulative effects and stress?

What about consistency and transient benefits?

Listen to what John and Brad have to say about this topic:

IMMERSION Clients May Login and Download Podcast Here

Not a Venus Index IMMERSION client? Click here to find out more…

Filed Under: cardio, Exercise, Muscle Growth, Uncensored Podcasts S03, Weight training Tagged With: becoming a venus, body composition, brad pilon, cardio, Eat Stop Eat, goal setting, john barban, muscle growth, The Venus Factor, Venus Index Workout, weight training

Is there room for lifting when you are training for a half marathon?

December 12, 2014 by Liss Graham 2 Comments

Liss and Jenny

This past weekend, I met up in Memphis with Coach Jenny to run the St. Jude Half Marathon. The run was really an excuse to go see her, meet her family, and vacation. And by vacation, I mean eat at all the great places in Memphis!

Happy, happy, happy! Jenny and Liss at the Arcade Restaurant

It turned out to be a little experiment to see what would happen if I did the bare minimum training for the race while continuing my Venus workouts. I did not want to:

run more than I had to
experience the hunger that comes with all that cardio
give up any of my normal 5 days a week of lifting

The plan

So my plan was to:

Lift Monday-Friday
Do one long run on the weekend
Take a rest day each week
Maintain metrics

I try to run most weekends whether I have a race or not. It keeps up my lung capacity and helps my asthma. It has its purpose but I don’t love running; I love lifting. The change I experience from lifting is more tangible. I can see it, feel it.

I wrote up my own running plan to taper up a mile every few weeks before the race, topping out at 12 miles. Unfortunately, I got sick and wasn’t able to run for the 3 weeks before the race. I saved what energy I did have for lifting. It took priority.

Liss running in Memphis

The results

I did a pretty good job of maintaining my metrics. I stayed within a half inch. I tried to make sure to save extra calories for the day of the run and the day after to help with hunger. I kept up with my weekday lifting schedule, although some days there just was not much gas in the tank.

I didn’t have a personal best time for the race but it was not my slowest half either! I finished the half marathon in 2:05 which was a pleasant surprise. John has always said that a strong muscle is a fast muscle. Lifting does pay off for running!

The best part of the race was the course. It was amazing! We ran by the Mississippi River, down Beale Street, and through the St. Jude campus where millions of children have been and will continue to be cared for. I will never forget it.

In the corral before the race started

The memories

Though Jenny and I have hung out many times together as we have become close friends, our families had never met. Our kids and husbands became fast friends. We hit all the sites and spent our down time learning how to finger knit along with the kids. We even went to an NBA game. Everyone had a blast!

Liss and her husband at the Grizzlies game

It was an amazing trip! I am so thankful for the friends I have found through Venus and I look forward to more trips in the future.

Liss and Jenny at the Wolf River

X- Liss

Filed Under: cardio, Exercise, Meetups, Uncategorized, Weight training Tagged With: Anything Goes Diet, bodyfat, cardio, goal setting, half marathon, running, weight training

A new Venus Kool Kat; Meet Katharina

November 14, 2014 by Roberta Saum Leave a Comment

Kat went from a size 14 to a size 6 and has lost more than 36lbs since April.

Different things work for different people

She goes by Kat and she is one of our newest successful Venus stories. Kat and I met behind the scenes within the Venus online community and in our Venus Live Internet Chat tool. We quickly hit it off and became friends on FaceBook. Like many of our Venus customers Kat didn’t feel like she had time for an online community.

She joined our transformation contest and quickly felt like she was pushing too hard and that it was not sustainable. For some people it’s good choice to focus on a sustainable process instead of a contest. Although both the online community and the contest are good tools for motivation; they are not required for success.

As most of us learn; we are all different and yet the same. We all have to experiment a bit to find what works for us. The one thing that is the same is that if we became over weight it was because of too much food. Finding the right energy balance for fat loss for each individual is unique. So is finding the right foods.

Kat and I share a love for organic foods so she
brought me gifts from her garden.

The Venus tools are what gave Kat a new life

Venus helped Kat realize that she had too many good food and bad food restrictions. The tools helped her learn that her all organic food was simply too much food for her. Once she found the correct energy balance for her own needs everything clicked.

It’s been fun for me getting to know Kat because she lives in my old stomping grounds where I graduated from high school. She also learned to love a style of organic eating that I also followed. We both learned many of the same lessons about food. She goes hiking along the beaches of Northern California where I grew up. Her husband owns a business in the town where I once owned a house. We share a lot in common.

Kat loves to lift weights and exercise. She came to visit me a few days ago and we shared a workout with my coach Miles Cortez. We had all had a blast. Kat took Miles and I out to coffee after our workout. We all spent hours talking about how much we all love the persistent lifestyle of eating within our means and exercising for our health. We all share a passion for the lifestyle. It was a beautiful day.

Kat said one of the biggest keys to her success was the immersion program. She absolutely loved the uncensored podcasts. There are times she felt like reverting back to old habits and eating more food than she needs. The podcasts helped her get past all that. She listened to one after another. She said they were a lifesaver for her.

Kat’s world changed when she came across Venus Index.

Kat’s world changed when she came across the Venus Factor.

Here’s what Kat wrote to me in her own words:

Hi Roberta,

I first came to the US in 1995 as an exchange student. I stayed for a year and went back to Germany to finish my high school. The day after I got my German High school diploma I was on a plane back to the US to try my luck into getting to live here.

In April 2000 I met my husband trying to sell his business a website template. Never sold a single one, but we started dating and got married in 2003.

My husband owns Jake’s Performance Hobbies in Rohnert Park, a local hobby shop, selling radio controlled cars, airplanes, etc.

Once a week I do the bookkeeping for him, the other time I am a stay at home mom.

I come from Karlsruhe in Germany. It is South West on the Rhein river close to the Black Forest.

I like about America that I can do whatever I want and no one minds 🙂 I like how open and friendly Americans are (in comparison to Germans). I dont do well with people telling me what to do or how to do things 😉 Americans are also less judgmental and easy going. It really fits my mentality a lot better.

I went to a holistic nutrition school to become a Nutrition Educator, then I got my certificate as a Nutrition Consultants from the American Association of Nutrition Consultants, an online course.

Venus not only helped me, but saved my life. It freed me from labeling my foods as bad and good and therefore labeling myself as being bad or good depending on what I was eating. It freed me from yo-yo dieting and let me enjoy life and my body and finally love myself.

I do love Venus as a lifestyle. My motto is progress and not perfection! I love that Venus has given me all the tools to be in the shape I always wanted to be and better. It talks about so many aspects that are vital to successful weight loss that other programs don’t even touch upon.

I want to jump up and down and give everyone at Venus a big hug, especially John, Brad and you! You have no idea how much you have changed my life and the freedom you have given me! I am soaring right now. I am so happy and grateful! I will continue with the Venus principles for the rest of my life. I cant imagine anything better.

I will send you some pictures later….

Love,

Kat

This month Kat was featured in a newsletter success story

Kat is one tough chick for sure!

Kat’s been following what I’m doing on FaceBook so when we were setting up a time to visit she made it very clear that she wanted a workout with me and Miles. One thing both Miles and I noticed was that Kat loves to work hard! We had so much fun working out at the gym. Like the Anytime fitness author said “This tough chick deserves a big high five the next time you see her!” We did a lot of high fives at the gym during our workout.

Here is Kat, Miles, and me; Kat like to work hard
and we all did lots of high fives at the gym!

Like Kat, Venus has changed my life for good. It is the very reason I’m living my dream today. Coach Miles has helped me take that farther and even get a trophy recently, but that’s all a story for another time. Today is all about Kat. Miles is a coach that found freedom from food restrictions with Eat Stop Eat and we all share a common bond and a common lifestyle. It’s awesome to find other coaches embracing the truth about food and willing to leave old school myths behind. It is pretty exciting and we are all thankful to Brad Pilon and John Barban.

Here’s a little video of us having a blast at the gym:

I hope you enjoyed Kat’s success story as much as I have.

Have a great weekend, full of opportunity to make great choices!

-Coach Roberta

You can find me in our online Venus Community

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Filed Under: Exercise, fat loss, Meetups, transformation, Uncategorized, Weight training Tagged With: Anything Goes Diet, Bobbie Carper, brad pilon, diet for weight loss, Eat Stop Eat, goal setting, john barban, The Venus Factor, transformation, Venus Index, weight loss, weight training, working out for shape

Keeping your Motivation Up

September 5, 2014 by Liss Graham Leave a Comment

Coach Jenny knows what it takes to win a Venus Contest.

As we start out this latest Venus Contest- VT12, expectation and motivation run high. It is so exciting to think of the possible change you can drive in 12 short weeks with consistency and hard work!

For some the newness will wear down after a few weeks; challenges will inevitably present themselves and motivation will wane. What you will be left with is a choice to continue on with the commitment you made or to throw in the towel. Many will choose the latter. Do not be one of them. You can do this!
Here are some practical tips to keep up your motivation-

1) Refocus and reflect

I like to look over how I did the day before and plan out the day ahead for both calories and workouts. I then take my daily goals and turn them into weekly goals. Those become a weekly journal where I can reflect on what went good or bad. It is from this weekly feedback that we learn what works.

Coach Roberta’s main motivation is her workouts. The workouts help her keep her eye on the prize and make healthy choices with food.

2) Try a new tool

There are many to choose from, and how well they work for you will change with the seasons. Being open to trying new things and to changing something that is not working for you is important on a fitness journey. Experiment with the time of day you work out, try adding a day of cardio, change up the number of meals a day, or give fasting a try.

3) Find others who have walked the same path and succeeded

I find listening to Venus Index podcasts each day both inspires and motivates me. They keep me focused and I always come away with at least one helpful idea.

The Venus Index community is brimming full of women who are previous contest winners and those who are on their maintenance journey. It is so easy to reach out and get more personal via PM’s, texts, or email. The accountability is often very helpful when you are struggling.

We now have Venus Premier Coaching available for those who want it. A Venus coach will tell you exactly what to do and keep you accountable with regular check points.

Coach Lita is in tip top shape and knows how to get her clients there too.

4) Start a streak

Get yourself a calendar and reward each forward day with a sticker. Log continuously on My Fitness Pal. Creating a streak can be motivating! They also tend to develop into habits which take up less mental space.

5) Spend money

Where your money goes often reveals your priorities. It should be enough to make you feel the need to use it so make the amount appropriate to your income. Some ideas would be to purchase home gym equipment, workout clothing/shoes, or advanced programming like Immersion or Venus Premier Coaching.

Hiring a photographer is another great motivating tool for your contest photos. What better reward than professional documentation of being in the best shape of your life!

On scene at my last shoot, photographers and timelines are motivating for me.

Try incorporating a few of these methods into your contest or contest shadowing. This is a choice you are making, so commit to honor that as best you can. Forgive yourself when you mess up, learn from it, and power on. We call that stumbling forward in Venus land. Best wishes for VT12!

X- Liss

Filed Under: calories, Contest, Diet, Exercise, fat loss, Uncategorized, Weight training Tagged With: Anything Goes Diet, becoming a venus, coaching, Contest, contest prep, diet for weight loss, Eat Stop Eat, fat loss, goal setting, High Protein Diets, motivation, muscle growth, venus index contest, weight loss

How to Stay Motivated When You Over Eat and Don’t Feel Like Exercising?

May 30, 2014 by Roberta Saum Leave a Comment

How do I stay motivated when I over eat and don’t feel like exercising?

It is two weeks into the current Venus Transformation contest. Whether you are in the contest or not, we are all striving to be our best and make positive changes in our lives. We all want our dreams. Keep the dream, go for the dream, live the dream!

You might be on a motivational roll, or you might be in a motivational slump. We all have these ebbs and flows and need motivation to get back on track.

If you find yourself in a slump know this is normal. It happens to all of us. Don’t give up. We are all human. We all make mistakes. We all have to motivate ourselves to get back on track. None of us gets a free pass on this.

Listen to Dr. Nicola and John in our free podcasts:

Ask Nicola; Overcoming Inertia

Ask Nicola; What is Self Sabotage?

Ask Nicola; Are You Your Own Worst Self Critic?

Ask Nicola; Perfectionist Mindset

Ask Nicola; What Can You Do About Distorted Body Image?

Ask Nicola; Learn to Love Your Body

Ask Nicola; Three Things That Can Hinder Your Success

Ask Nicola; Can food be a reward?

Ask Nicola; What is closet eating?

Ask Nicola; Emotional Eating vs Emotional OVER-Eating

Ask Nicola; Identify Emotional Eating

Why the Venus program works

All of us love food. This is where we learn to manage it in a healthy manner for life. All of us have learned how to diet, and all of us have learned how to eat too much, but we have a hard time learning the middle ground. It is swimming up stream against society and social pressure to constantly eat high calorie foods. So we all have to learn to manage it like a budget.

Once the debt is paid off then we simply learn to have a one or two deficit days to offset the higher eating days. We balance it like a checkbook for the week or over a period of time. It takes a bit of effort to get used to and then it just becomes second nature.

Just like kids who get money from their parents when they are young and don’t have to worry about where it comes from or how much is in the checkbook; we all have to grow up and become responsible with food intake. If not, we spend calories like it’s a credit card with no limit and then we get into fat debt again.

There is a lot of science behind why the workout is designed the way it is, and why the eating schedule is designed the way it is; both of those give you an advantage as well as keep leptin up. But also not depriving yourself of foods you love is KEY. Most other diets restrict you from foods you love and you go crazy eventually and over compensate for depriving yourself.

I don’t like working out

Just do the best you can. It does not have to be all or nothing. Do something every day. Do just enough to so that you don’t dread it. Think of ways to make it fun. Is it music, time to yourself, a new piece of workout gear, shoes, clothing, something new to look forward to, spending time with friends? Try something to make it fun.

The more you do it the more you will see things about your body change and that will motivate you. It might just be walking to the end of a driveway without getting winded anymore. For some of us who are older we find our arthritis doesn’t bother us as much. Rejoice in the health changes.

The more conditioned you become the better you will feel, and the more good biofeedback you will receive to keep you rolling on a positive trend.

Any little effort you put into exercise gives you “skin in the game” to keep rolling with all your other choices like food and not let the day go to wasted effort.

How to deal with over eating?

None of us are perfect. As John says in the in the Fat Loss Manual, give yourself “Permission to be Imperfect”; It’s a great message. We are not machines, we are human, so we bumble along the best we can. The process still works if we are patient and don’t let peak eating days go on for a long string of time endlessly. Just increase awareness, live life, learn some new tools and tricks, be patient, and give it some time.

Day to day effort is all it takes. It is the daily choices.

You are not alone when you feel like you always want more food. Pretty much all of us want more, especially on a deficit. For three years while mostly on a deficit I had to constantly remind myself after every meal, and after finishing my small portions; “I can have more next time!” Drink a big glass of water or tea and walk away and get busy on a project, work, chores, whatever. Keep busy. Get away from food and get your mind on something else. I still have to use this technique today.

My biggest advice on the over eating is that you can STOP whenever you decide to stop. You don’t have to think this is the end of the world and that you are doomed just because you over ate (and thus keep eating for no reason), just stop!

You may have to bump up your calories a bit. Anything under maintenance is a deficit. A slower more sustainable deficit is better than too low and then binging. Sometimes binging is a sign that it’s too low of a deficit for you. You might have too much stress in your life. You might have some emotional issues to deal with (we all do); it does not mean there is anything wrong with you. Hunger is our body’s natural reaction to any stress.

It does not matter what others are doing. Quit comparing what you eat with what someone else eats. What they do does not matter. You need to find what is right for YOU. All you need is a slight deficit over time, more deficit days than maintenance days, and keep the peak eating days to a minimum.

Looking at your string of positive days often

If you are using a calorie counting tool like MyFitnessPal then look at the 30 and 90 day calorie charts often to make sure your peaks are not too high, and not too often.

Get a calendar and use some fun pretty sparkle stickers for all deficit days, a different sticker for maintenance days, no stickers for over maintenance peaks, and a different sticker for workouts. No negative stickers!

Remember that maintenance eating days are always a WIN. They are not backsliding. They are eating normal. It’s the way you were meant to eat. It is just enough. The calorie deficit is not the way you were meant to eat; it is corrective action to fix a health problem. None of us are meant to stay on corrective action forever. We need breaks from corrective action. Corrective action is stress.

Then be motivated by the string of stickers or the graph of progress you see over time.

We all make mistakes. Every single one of us. We are all human, not machines.

Just stop where you are at if you are not on track and decide to get back on track.

Just DECIDE and DO IT.

Know you don’t have to be perfect.

Know you start with little steps.

Know you will feel pain.

Know you have to break through your fears.

The simplicity of Eat Less, Move More

The simplicity of “eat less and move more” is powerful. Sometimes we get far too caught up in the tools and letting them mess with our heads, when deep down we all know it’s just go to the gym and eat slightly less. Listen to your body when you need to eat a little more some days (not binge!) Rest from the gym when you need it. People figured this out before the age of technology.

Sometimes the age of technology is information overload, when this happens take a deep breath and listen to the simplicity in your heart and mind, it’s there. Then after a breather start looking around and navigating the technology if you want.

It doesn’t always matter about “counting” calories, so long as over all the calories in are less than the calories you ate to get you where you are today. That can mean smaller servings, or one less pudding, or don’t drink soft drinks.

Likewise, it doesn’t matter about being perfect with the exercise, doing something is better than doing nothing.

If you want to get stronger that doesn’t have to be perfect either, as long as the amount of exercise you did this week is somehow a little more than the amount of exercise you did last week. That can be going a little longer, or lifting a little heavier, or walking a little faster. Bodies take time to change, and lives take time to change too.

I hope this helps!