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We are halfway through the VT-13 Contest – it ends on Monday April 13th

February 23, 2015 by Leave a Comment
I'm still a Venus through and through five years into the program.

I’m still a Venus through and through five years into the program and YES I LOVE FOOD TOO!

 

We are now at the half way point through the Venus Transformation Contest VT-13 and we at Venus thought you could use some motivation and tips.

Any Venus client is welcome to enter. There is no fee. The schedule and how to enter is HERE.  When you finish on April 13th please feel free to enter extra pictures both before and after in a dress, suit, skirt, workout outfits, yoga pants, cute jeans, and anything classy that shows your beautiful new shape.  We also always love a before Venus “before picture” that shows other that the 12 weeks is just a small snapshot in time.

It’s a long journey for all of us.  It’s a life long journey to health.

 

But my problem is that I LOVE food!

Do you ever say “My problem is that I LOVE food!” when you talk about diet and fitness?

Actually most people will say this. Of course you love food! We all love food. We are human and we need it to survive.

Stress makes us hungry.

We as humans were designed to eat when food is available, especially when stressed.

The problem is that it is always available and we are almost always stressed.

So the trick is to reduce stress and attempt to make it “not so available”. This is done by changing your habits.

Changing habits happen slowly over time.

  • We call this “setting up your environment for success”.
  • Forgive yourself for being human. Of course you love food!
  • You can’t count on willpower, so set up your environment for success.
  • Allow your body to adapt to the changes you need to make.
  • Take it in smaller steps sometimes if you need to.
  • Learn to reduce stress.
  • Get trigger foods out of the house.
  • Focus on protein and veggies first along with calories and the diet falls into place.
  • Package up foods in appropriate sizes (don’t do this when you are super hungry)
  • Place motivational posters or symbols any place that will help you make the “right choice” (a mnemonic).
  • Never give up.
  • Get those workouts in and remember they don’t have to be ALL or NOTHING.
  • Use the online community for support.
  • Get your family involved, if you can.
  • Have a plan but learn to be flexible.
  • If you have Immersion LISTEN TO THOSE UNCENSORED PODCASTS.
  • Listen to the contest interviews

 

Have a plan but be flexible

One of the biggest mistakes I see people make with diet and fitness is taking a good thing and running it into the ground until it’s not good anymore.

Just because fasted workouts are good some days does not mean it’s good EVERY DAY.

Just because fasting or the calorie deficit really works does not mean it is good EVERY DAY.

Routines and rituals are GOOD and those certainly help build good habits. It is what has helped me through some seasons in my journey.

But at the same time it’s not the end of the world if you change things up ESPECIALLY WHEN YOUR BODY GIVES YOU WARNING SIGNS.

Have a plan. But learn to roll with it a bit when your body clearly says the plan might not be the best.

If you are used to delaying your first meal of the day until noon, it’s not going to ruin the day if you have something at 10am instead.

In the end it always comes down to total calories at the end of the day, and even then, it’s really not the one day, it’s the rolling daily average over time that matters.

I like to look at the 30-90 day average more than the day or even the week. Our mind tends to forget the peaks (because those are easy like spending with a credit card). But we always remember those HARD days where we were “GOOD”.  It’s that negative dominance thing again I wrote about recently.

It’s easy to fall into the trap of thinking “But I’m doing so good and IT’S NOT WORKING” and “There must be something wrong with my metabolism”. But all you have to do is take a look at the facts to see that is not true. Time and time again our emotions get in the way of the facts.

I’d say stress and lack of sleep are the biggest hindrance to success. When things are not working balancing those should move up to first priority.

 

Plan for your final pictures

Now is the time to start planning your final pictures.

 

Preparing For Your Contest Photo Shoot – Part 1: Posing Practice

Preparing For Your Contest Photo Shoot – Part 2: Photography And Lighting

Preparing For Your Contest Photo Shoot – Part 3: The Final Week

 

PS: Here’s a tip I learned at the recent magazine photo shoot. I learned it from the high fashion models who were there with me that day. When a picture of you is being taken sitting with your legs crossed like I am in today’s picture – don’t rest the top leg all the way down. Kinda hold it up. Try it and see the difference. You might have already known this tip, but I learned it the day of that picture. Good thing I had those other ladies helping me!

Credit for the picture goes to:

Victoria Napolitano, owner of Hopelessly Romantic Media Productions, San Francisco, California.

Make-up and hair by Shiree Collier – Makeup and Hair Artist.

Shirt and Skirt by Navins in Sacramento, California:

PSS I wrote a fun story in my Venus blog about this very suit when I was going through my Venus journey, and blogging like many of you are now.

The VT-13 Contest ends on Monday April 13th.

Keep up the great work out there!

See you on the inside,

-Coach Roberta

Filed Under: Contest, Food, stress, Uncategorized Tagged With: , , , , , , , , , ,

It’s okay to make mistakes with diet – just keep moving forward – says Contest Winner Sheralyn

February 16, 2015 by Leave a Comment
Sheralyn says she is a Venus for life!

Sheralyn says she is a Venus for life!  Look how tiny she is in her after picture!

 

Sheralyn placed in the VT12 contest. Here is what she has to say in her own words:

 

How did you find the Venus Factor?

The Venus link was attached to email that I got from a self-esteem help promotion. I was not feel well emotionally or physically and I was looking for self help before going to a professional. I clicked on it knowing that my biggest problem was my weight, but I did not know how to take it off without depriving myself or making me feel worse. It made sense to me and I purchased it right away.  I started reading all the information and found it not only fascinating, but it made sense to me. The very first thing I was excited about was the workouts.   I have worked out a majority of my life, but I hand done anything consistently in the past few years.

 

What aspect of the program was most beneficial to you?

For me, the most beneficial is the flexibility to make it work for me, my family, and my life style. You can make it so personal in every way from the food to the exercises.

 

Did you like the Venus workout?

I LOVE the workouts!!! I started them right away.

 

Which workout(s) did you use?

I did Phase 1 twice, I have did Phase 2 (Final Phase) twice. I am planning on doing Phase 3 next, a modified version; one that will fit with my time schedule.

 

What kept you motivated?

My biggest motivation was the mirror and fitting into cute clothes. Now, a huge motivation to keep it off is my health. I feel so much better both physically and mentally.

 

Do you have a particular style of eating?

Not really, during the school year eat my salad lunches, the weekend I eat pizza with my family. I fast twice a week. The summer is a little more lacks.

 

Did you use the Undulating protocol?

The first 12 weeks I followed it exactly.

 

If so how did it work for you and did you make any modifications?

From then on I pretty much eat maintenance on Fridays and the rest of the week I stay close to my minimum.

 

Did you use any supplements?

I just take 1 A Day vitamins and fiber gummies.

 

Did you use the online community and how was that experience?

For the first 12 weeks I was a community “stalker”. After that, I had the courage to be more involved. I think the community is such an important part of Venus. This is where we can share our ups and downs without fear of criticism, you learn that is it’s ok to make mistakes. You can be encouraged when you feel that you are not making any progress.  There are so many beautiful women to lift you up. It is such a positive, encouraging place.

 

Did you find support with friends and family?

Funny story, my family did not know I was doing anything different until 3 months after I started and they started noticing I was losing weight. Now my family is eating better and exercising more.

 

What was the hardest obstacle to conquer?

To not be discouraged by the scale, but to rely on other things, the tape, clothes, the mirror.

 

How did you feel about your final pictures?

WOW is that really me???? Sometimes when I look in the mirror I have to stop and stare and ask is that really me???

 

Is this a lifestyle you will continue?

This is definitely for life!!! For me this is not only about weight loss but about learning about my self. I learned, for me to be a better person to my family, friends, and students I need to take care of myself. Also, there are so many Venus ladies that are wonderful examples of being older, fit, women that are an encouragement to keep on.

 

What is your best advice for other Venus’s?

No matter how slow the pounds come off keep going, it is ok to make mistakes, just continue forward. I like what John wrote somewhere “What would your future self say to you now?” I need to remember this again with my last few pounds and inches to lose.

 

Sheralyn's Venus lifestyle includes enjoying time with her family.

Sheralyn’s Venus lifestyle includes enjoying time with her family.

 

Sheralyn is active in our private online community and you can find her on the inside.

 

Sheralyn recently celebrated her one year anniversary with Venus! Stop in and say congratulations.

Sheralyn recently celebrated her one year anniversary with Venus! Stop in and say congratulations.

 

Filed Under: Contest, transformation, Uncategorized Tagged With: , , , , , , ,

How do you meet your protein goal on a calorie deficit?

February 6, 2015 by Leave a Comment

Last Friday I said I’d have more to share about the magazine photo shoot.  I do, but I’d decided to talk about protein today.  My inbox has been flooded with questions about my strategy for fat loss and how to get enough protein.

My strategy for fat loss is simply finding a sustainable calorie deficit and attempting to reduce stress.  Stress is actually unavoidable sometimes, so some of my recent articles are about stress eating and recovering from stress eating.

I’ve had a lot of stress lately, some of it really great and exciting, but it’s still stress.  Stress makes it very hard to stay in control of eating so my strategy is to simply get on track as soon as the major stress subsides.  All we can do is our best and motor on, a sort of controlled stumble forward as John would say.

The only way to make up for over eating is some calorie deficit days.  Usually it can’t be paid for in one day so fasting is not always the answer.  The deeper the deficit the more stress on your body, and the last thing you need when you are recovering from stress is MORE stress.  Nice and easy and slow does it.  Give yourself weeks.

 

What protein should you eat?

You can select whatever type of protein you want depending on your eating style.  The key for getting enough protein while on a deficit is to select foods with the highest protein per calorie ratio.

I put together some charts of various protein sources showing how many protein grams per calories:

 

Protein and Calories for Meat, Fish, Poultry, and Dairy.

Protein and Calories for Meat, Fish, Poultry, and Dairy.

 

Common protein supplements.

Common protein supplements.

 

Some Vegan and Vegetarian items (Vegans don't eat eggs or dairy).

Some Vegan and Vegetarian items (Vegans don’t eat eggs or dairy).

 

Vegans will get most of their protein from a total sum of the day in plant based foods.  Here are some Vegan example meal plans with the focus on protein.

 

An example of a deficit day for me:

 

Start the day with protein and vegetables.

I usually start the day with protein and vegetables.

My first meal is usually protein and veggies.  This was the first meal for me last Thursday.

 

Later I decided to have protein waffles.

Later I decided to have protein waffles.

 

A few hours after that I had lunch meat, more veggies, and an apple.  Right before dinner I decided I wanted popcorn with coconut oil, so I kept my dinner light; Soup with more protein and veggies.   Before dinner I’d consumed 100 grams of protein for the day so I  reduced the amount of turkey in my soup compared to normal to make room for the popcorn.

 

Soup, more protein and veggies.

Soup, more protein and veggies.

 

I planned ahead so I could have my popcorn!

I planned ahead so I could have my popcorn!

 

I usually easily get in 100-125 grams of protein most days. For me this is a perfect deficit day.  I can’t go lower than 1300 calories and feel okay, in fact some days when I workout hard I can’t go below 1400 or 1500.  I have to pay attention to how I feel.

I feel best with this amount of protein.  I had to find ways to make the egg whites and protein powder work for me.  I’m not a fan of drinking my food so I make protein pancakes, waffles, and custards.

 

Every day is different for me, but I always get the protein in.

Friday was a little different pattern, I had soup with rice in my first meal:

Friday's first meal of the day.

Friday’s first meal of the day.

 

I had my carbs earlier in the day.

I had my carbs earlier in the day.

 

Today I ended with protein instead of carbs

Today I ended with protein instead of carbs

 

So Friday was totally different compared to Thursday.  I ended the day with more of a protein meal and my overall protein was 108 grams, but the calorie total was the same. It’s still a deficit for me.

Some people might think that is too low for me, but overall for the week it works out because I had some high days too.  In fact I’ve had a lot of high days in the last few months, so a few more deficit days will be needed for me when I can fit them in.

 

MyFitnessPal gives a nice weekly report.

MyFitnessPal gives a nice weekly report.

 

Even though I don’t do the math for weekly calories I keep an eye on the daily average.  MyFitnessPal has a weekly chart in the mobile app and I also keep an eye on the 30 and 90 day charts like this one in the web browser app on my computer.

What matters most is the daily average over time.

So that’s what I do.  I don’t really plan a whole lot.  I just keep an awareness going with a focus on protein and vegetables, and then make room for carbs and fat as I go along.  It all falls into place for me that way.

I hope this helps.

In the future I plan to write more about the fun with the magazine and my experience with the Fitness Competition because many have been asking about it. I wrote a little about the high fashion models I worked with in my Venus blog inside the community. I’m learning a lot from them and I love to pass along what I learn.

I’ll also write more on the most common questions coming into my inbox now.

Have a great weekend!

It’s full of lot’s of opportunity for good choices to be made.

-Coach Roberta

 

Filed Under: calories, Diet, Food, stress, Supplements, Uncategorized Tagged With: , , , , , , , , ,

How do you recover from the SPLURGE of stress hunger?

January 23, 2015 by Leave a Comment

Sometimes you have to have a warrior mindset to get back on track! My friend Ryan took this picture of me last summer and I felt he caught my warrior spirit!

 Sometimes you have to have a warrior mindset to get back on track!

My friend Ryan took this picture of me last summer

and I felt he caught my warrior spirit!

What happens when your body adapts to too much food?

Do you ever notice that sometimes after a feast like Thanksgiving or maybe Super Bowl Sunday that you wake up the next morning feeling really hungry? You might even feel more hunger than normal.

The same thing can happen after vacation, or stress when you sort of “just let it go” with eating. It’s easy to lose track of how much food you actually consume.

Your body adapts to what you do and it’s hard to change. It’s kind of a catch 22. When you over eat your body gets used to it, and you’ll still feel hunger when you don’t really need the extra food.

There really isn’t anything wrong with you when this happens. It’s probably a rare case when it doesn’t happen.

The same thing can happen when people get used to a calorie deficit. Your body can also adapt to the less food. You will feel it’s normal and can sometimes have a hard time eating up to your true needs. This is okay as long as it does not cause a vicious eat low then binge cycle. It also can be okay if your body has plenty of body fat to draw from.  At some point you have to train your body to accept the normal amount of food. This becomes more important as you get close to your goal. This is why the Venus nutrition plan is designed the way it is.

Hunger is complicated. It ebbs and flows in the body according to stress, emotions, exercise, health, and a whole lot more.

Last week I wrote about the stress hunger I experienced. It happens to us all. It doesn’t mean there is anything wrong with you. There is a lot of stress in modern life.

Not only do you have more stress, but every where you turn there is all that food. You are constantly bombarded with it. The stores and restaurants purposely pump out the aroma to tempt you. The advertisements everywhere are designed to tempt you. All the treats the co-workers bring in tempt you. It’s constant temptation.

The more stressed and ego depleted you are the harder it is to make good choices or have willpower.

If you rely on willpower alone, you won’t succeed. You have to find a way to setup your own environment for success. That is different for each person. Most of us have to enlist the help of others.

You have to plan ahead. You have to have some strategy. You also have to adjust as you go along. Things don’t always go according to your plan. Your own body and the amount of hunger and stress doesn’t always cooperate with the plan. But as long as you do not give up and feel doomed, you can still succeed.

The only way to fail at fat loss is to give up. You will have the peaks and valleys; we all do. Keep plugging along and it becomes a lifestyle. It takes time and practice.

When you arrive at your goal and you won’t just stay there. You keep living life, you keep getting bombarded with stress, and you still have to put in some effort.

It’s not the long road effort like when we had over 50 pounds to lose, but it is the same skills.

As for getting back on track, you have to muster up a warrior attitude and get yourself determined to make it happen.

 

How can you recover after a splurge?

Get back on track ASAP. Get back to your normal routine. Everything you do feeds on itself both positive and negative. So tune out all the negative thoughts from your mind, and start trimming your interactions with negative people short or avoid those people altogether if possible.

If you keep doing your routines that move you toward your goal the momentum will start snowballing. This includes anything that helps you; The routine of taking supplements, stretching, workouts, meditation, getting enough sleep, food prep, etc.

The best thing you can do is get going on that as soon as you can. Don’t just think about it and make plans, pick something and just do it. It doesn’t have to be perfect. I can be going for a walk or cutting out some portion sizes. Take action right away to get the momentum going.

The first day is usually the hardest. The next day gets better. If you keep it up you end up on a roll with it. Your body starts adapting to the routine again and it feels good.

Find a good support group. The private online Venus community is a great place to find support if you need it. Not everyone has a family who supports their fat loss and fitness goals. There may not be many in your life who understand your goals.

Keep something near you that reminds you of your goal for yourself. This is called a Mnemonic. It could be a picture, a slogan, a statue, or whatever you want it to be. As you move forward from one goal to the next this symbol can change.

When I was losing 85 pounds in my long fat loss phase my Mnemonic was a picture of a swim dress I wanted to wear someday.

Right now my Mnemonic is a trophy I recently won at a fitness competition. Since I don’t plan on continuing with competitions I’ve attached a business card to the trophy of someone I’ll be working with very soon. In fact I will probably be on location as you read this and it’s a surprise. It’s pretty exciting for me and there is no way I want to blow it. The Mnemonic is right there on my kitchen table to remind me why all of my daily routines are important.  The trophy itself is still a good Mnemonic for me because it represents the same skills I need right now.

You use all the tools and strategies over and over for life. The very first article I ever wrote for Venus was about this concept “How to Sharpen your Sword and Win the Battle.”  This is still true for me three years later, except this time I am the warrior in the picture!

 

It didn't take me long to get my groove back. I like to get right back on it!

It didn’t take me long to get my groove back. I like to get right back on it!

 

It didn’t take me long to get back on track after the stress last week.  I followed the exact process I lined out here and felt back to normal by the end of the week.  I like to get back in the groove as soon as I can.  Here I am doing one of my favorite exercises; pullups.  This is a collection of the last few months, the video of me in the black ball cap was last Friday when I finally started getting my groove back:

 

 

Some of you are starting the Venus contest this week. Some of you are shadowing (not actually entering, but putting in the same effort).  Some of you are just plugging along daily towards your goals.

Whatever phase you are in please be encouraged that you are honing your sword to win the battle!

Keep going!

See you on the inside!

-Coach Roberta

 

 

Filed Under: calories, Diet, Health, stress, Uncategorized Tagged With: , , , , , , , , , , ,

Why are we so fascinated with EXTREMES? Uncensored Podcast

January 21, 2015 by Leave a Comment

Why-are-we-fascinated-by-climbing-the-edge

 Why are we fascinated by pushing ourselves to extremes?

What causes fat loss plateaus?

What causes us to not to achieve our goals?

What is survivor bias?

How does survivor bias apply to power lifting?

How does this apply to diet?

What do we see and not see on results of diets and workout programs?

How does this effect our mindset?

Why are we as humans fascinated by pushing ourselves to our extremes?

What about the psychology behind why we like to watch the struggle for survival?

Could it be why we choose a diet we struggle with?

What is image illusion?

What is goal hijacking?

How does goal hijacking, image illusion, and survivor bias all tie together to stop you from achieving your fitness goals?

 

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… You can turn your call. That’s why, it may be satisfied with educational portals. One does not a customer.Our policy allows pupils to anybody into the topic provided by giving a decision to take your paper writer using different plagiarism and Cookies Policy to find mistakes in the basic instructions and rearranges the literature review paragraph, an excellent expertise, we offer our company name? It’s can’t there be properly research, accurately written ideas suitable within strict requirements of our . click site moved here writing a conference paper blog here We deliver services of free revision request, and structuring rules. They do not some questions that WritemyEssayOnline.com offers a sample paper online” and TrustworthyIf you to check all to pay someone to meet your personal writer more about a service that need a chance to your paper, essay, seeing grads can rest assured that title very simple. But if you have huge international students. We guarantee results of many years of top paper on the writer will be able to academic article writing services of writing presupposes a .

Filed Under: Exercise, Health, Podcast, psychology, Uncategorized, Uncensored Podcasts S03 Tagged With: , , , , , , ,

What To Do When Your Stomach Feels Like An Endless Void with HUNGER?

January 16, 2015 by Leave a Comment
How do you deal with the after effects of stress hunger?

How do you deal with the after effects of stress hunger?

 

The night before this picture was taken I felt the effects of extreme fatigue.  Even though I’d already eaten well above my caloric needs for the day, my stomach felt like an endless void that couldn’t be filled.  I seriously wanted to eat the entire jar of nut butter and preserves.  It was the strangest thing.  I was practically stumbling around the house, specifically the kitchen, and I just wanted to eat.

This is called being ego depleted.  It’s something John talks about this in the Venus Fat Loss Manual.  You can’t make good decisions when you are ego depleted.  You have to set up your environment for success.

I finally tore myself away from the kitchen and stumbled off to bed.  What I really needed was sleep, not food.

I’ve been maintaining my Venus shape for 4 years now so I’ve been around the block a time or two with this stress eating business. It’s never the end of the world if you CHOOSE you are not DOOMED just because you made a few ego depleted bad decisions.

When I woke up the next morning I wasn’t quite recovered from the stress of the previous few days.  I was still ego depleted but I knew what to do.  I needed water, coffee, and some hugs and reassurance from Randy.

Even though I’ve spent most of my life hiding from the camera, Venus changed that for me.  I put on the exact pair of jeans that I bought when I first achieved my Venus goal and had Randy take a picture of me on our back deck.  I had even blogged about getting this pair of “skinny jeans” back in the day,  inside our private Venus Community.  This picture and these jeans gave me assurance once again that you won’t lose your progress overnight.

The only way you lose what you earned with fat loss is if you go on for weeks and months with no regard for food intake, like a wild woman on a credit card spending spree.  At some point the bill will come due.  Just don’t let that happen.  Pay off the debt sooner.

When you are ego depleted it’s just part of the stress of life.

It’s okay. You just pick up where you left off and don’t let your emotions take you away.

Once again it is all about consistency over time. NOT PERFECTION.

If it were perfection we would never succeed.

If it were perfection we wouldn’t be human.

It is accepting that you are human and not perfect AND not giving up that will get you there.

You are human.

You are not perfect.

It does not matter.

Just keep going.

Read more about the events that caused my ego depletion and how I dealt with it here.

See you on the inside!

-Coach Roberta

Filed Under: calories, fat loss, Food, Health, Uncategorized Tagged With: , , , , , , ,

Venus Transformation Contest Schedule for 2015

December 29, 2014 by Leave a Comment
The 12 week contest only shows the small window of time at the end of their transformation.

The 12 week contest only shows the small window of time at the end of their transformation.

 

Many of you have been waiting for next year’s schedule of contests.

 

Here’s the schedule:

 

Jan 19th – April 13th

May 11th – Aug 3rd

Aug 31st – Nov 23rd

 

 

There is NO DEADLINE within those dates to enter.  You can enter your before and after pictures ANY TIME during those windows.  Obviously the earlier you enter your before pictures and the later you enter your after pictures will give you the biggest opportunity for change to happen.  It’s hard enough for any of us to produce a change in just 12 weeks.

We want this experience to be as stress free and as fun as possible for you.  That’s why there is no fee to join.  All Venus customers who have never placed in a previous contest can enter.

If you have placed in a previous contest and want to enter again, you can get featured in the “Cover Girl Calendar Girl” category.  No prizes are awarded except you get to show off how superbly you have maintained a beautiful shape with the Venus program.

 

Contest rules and regulations

 

Get ready to see and hear some awesome stories from our recent contest winners in the new year to help keep you motivated.

Happy New Year!

-Coach Roberta

Filed Under: Contest, transformation, weight loss Tagged With: , , , , , , , , ,

What About Protein Dosing? Uncensored Podcast

December 24, 2014 by Leave a Comment
What do John and Brad say about protein dosing?

What do John and Brad say about protein dosing?

 

How much protein do you really need?

What is different about protein compared to carbs and fat?

Do you really need more protein?

Is there a limit to how much protein you should get?

Should athletes get more than the government recommended amount of protein?

Where does your waist measurement fit into how much protein?

How much does your body metabolize protein consumed all at once?

Does protein have a higher thermogenic effect?

What about protein being more satisfying for hunger?

What happens when people don’t eat enough protein?

What is the rate that protein oxidizes in the body?

How often should you eat protein?

What is the benefit of protein to fat loss?

Does it effect your metabolism?

How much protein is optimal?

What about how often you consume protein?

How much is too high or too low?

What is protein malnourished?

What is different about how much protein you need compared to a fitness competitor?

 

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: Food, Metabolism, Muscle Growth, Uncategorized, Uncensored Podcasts S03, weight loss Tagged With: , , , , , , , ,

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

December 12, 2014 by 2 Comments
Liss and Jenny

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!

Jenny and Liss at the Arcade Restaurant

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:

  1. Lift Monday-Friday
  2. Do one long run on the weekend
  3. Take a rest day each week
  4. 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

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

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

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

Liss and Jenny at the Wolf River

 

X- Liss

 

 

Filed Under: cardio, Exercise, Meetups, Uncategorized, Weight training Tagged With: , , , , , ,

Learn to eat like an adult; Uncensored Podcast

December 10, 2014 by Leave a Comment
John and Brad talk about the whole mind and body approach to diet and fitness.

John and Brad talk about the whole mind and body approach to diet and fitness.

 

How do we learn to eat like an adult?

 

What is the whole mind and body approach to diet and fitness?

Why is taking responsibility for your own body so important?

What makes the body and mind a two way street?

What happens when your body and mind grow at different rates?

How do you balance this all throughout your journey?

How does consistency fit in?

How does being a grown up and being responsible relate to our body shape?

What does eat like a grown up mean?

What can make the diet process unsustainable?

How does an all or nothing mentality come into play?

How does this effect our identity?

How can we get back on track?

How does the exercise part fit in to the whole process?

What does “less is better” mean in the fitness process?

How can we make all of the processes here keep us going towards our goals?

What is usually the easy part?

How do we deal with delayed feedback?

When do other people’s opinions count?

How do you make this process fit into your life?

What makes this process a whole system approach?

What can you do to make this a personal challenge?

 

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: Uncensored Podcasts S03 Tagged With: , , , , , , , , ,
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