The Fat Cat Who Became a Lean and Mean Adonis

Squeeky before and after pictures.

Squeaky before and after pictures.

Little does one of our cats know that I’m writing an article about him becoming an Adonis kitty.

What kind of a name is Squeaky?

We’ve had “Squeaky” for about 10 years now.  First, you are probably wondering what the heck kind of a name is “Squeaky”?  Well, we live in a remote area right next to a wild canyon.  Let’s just say when it comes to the outdoor pets only the smart and strong survive.  We have a couple of indoor cats who can never go outside because they wouldn’t survive.

Squeaky is one of the outdoor “ranch cats”.   Usually we wait just a bit to name some of the ranch pets, and by then some part of their personality becomes a highlight and makes it easy to pick a name that describes them.

 

Squeeky weighed about 17 pounds most of his adult life.  He is 10 years old now and weighs 13 pounds.

Another before and after comparison. Squeaky weighed about 17 pounds most of his adult life. He is 10 years old now and weighs 13 pounds.

 

Squeaky has always had this sort of cute, low volume, squeaky sounding meow. Whenever we go outside and he hears us, he comes trotting towards us from a long way off,”squeaking” the whole way.  It’s really kind of cute.  So he got the name Squeaky.

Squeaky suddenly started moving around more and lost weight

Several weeks ago we noticed that he takes off to somewhere up the road and stays away, sometimes over night or for a day or so, and then comes back.  All of our pets are fixed so we know there is no girlfriend involved. We’ve also noticed that he seems kind of wiry and is more active now, and he’s lost a lot of weight.  We were worried that he might be sick or have hyperthyroidism which is common in cats.

We took Squeaky to the vet and they checked him out and did blood work and it turns out he is absolutely healthy, not a thing wrong with him.  For all of his adult life he’s weighed about 17 pounds.  He was fat.  Now he weighs 13 pounds.

We never even knew Squeaky was fat.  We always thought he was just big and muscular compared to his siblings; we thought he was strong and “beefy”.  The vet said he was perfect now; the epitome of health.  Lean and mean.  Randy and I laughed and said “He’s become an Adonis kitty!”

 

We were happy to learn that Squeeky wasn't sick, in fact he had simply become an Adonis kitty!  Lean and mean.

We were happy to learn that Squeaky wasn’t sick, in fact he had simply become a healthy, lean and mean Adonis kitty!

What changed for Squeaky?

We started thinking about what changed? Well he used to hang around with one of his brothers, another Mackerel tabby we had named Tiger.  But Tiger recent passed away due to stomach cancer.  Squeaky and Tiger were buddies and they hung around the ranch together.

Now that Tiger is gone, Squeaky is more active and trots up the road to the neighbors property to hang out sometimes.  He comes and goes a lot.  He simply eats less and moves more, so he lost weight and became an Adonis.

 

Squeeky on the top tier when he used to hang about the property more.   Now he trots up and down the road, back and forth, and is simply more active.

Squeaky on the top tier when he used to hang about the property more. Now he trots up and down the road, back and forth, and is simply more active.

 

Regulating food intake is key

We’ve noticed over the years that some of our pets just sort of self regulate their eating.  Most are active because they have plenty of room to move around.  But some will eat until they get fat and we have to regulate their food.

Funny it’s just like people.  Too much food makes us fat. Sometimes we have to regulate what we eat to either lose weight or maintain.  It is really the same simple principle.  There is nothing wrong with our metabolism, there is nothing wrong with us, we just need to learn to navigate the over abundance of food that we are constantly bombarded with. It really is that simple.

It was kind of the same way for me having been over weight most of my life.  I never realized how small I was or even what my true shape was until I lost all the weight.  People thought I was strong and big boned.  You don’t really know what you have under all that fat until you get there.

I found out there is really no such thing as “big boned”; I think that’s the sort of look you get when you have muscle AND fat (at least it was for me). Once you lose the excess weight you realize it’s easier to move and you have more energy.

Just like we noticed with Squeaky.

The other thing is that I never knew that I ate too much.  I’m not sure how that fact was lost along the way during my years of yo-yo dieting and in the mountain of diet and fitness information I had accumulated along the way.

It wasn’t until I immersed myself in the Venus Factor lifestyle that the idea finally solidified in my mind; I’m small, I don’t move as much as my ancestors did to survive (even with intense gym workouts), therefore I don’t need so much food.

The key for me wasn’t in a calorie counter, calculator, chart, or book (although those are a good place to start), but actually in learning to watch my body change over time according to the amount I ate, as well as paying attention to the ebb and flow of how I feel.

 

California Mule deer, Doe and Fawn; in the lower left the Doe is nursing the fawn.

Randy took these pictures while we were sitting on our deck during a lunch break; California Mule deer in our back yard, doe and fawn. In the picture on the lower left the doe is letting her fawn nurse.

Life in the wilderness

On another note regarding the wilderness area we live.  As I was downloading the “after” pictures of Squeaky I noticed some fun pictures Randy took about the same time.  It’s quite common to see mule deer in California, but it’s rare to see a doe nursing her fawn.

This doe and fawn were literally in our back yard just below our deck, and you can see the fawn nursing in one picture.  The fawn was barely walking on wobbly legs.  They were quite amazing and beautiful.

I hope you enjoyed the little animal story.  Until next time,

-Ro

Questions and Answers on the Venus Factor 12 week Fat Loss Program

Today John and I got together to discuss the most common questions that have come up in the Venus Community Forum regarding the Venus Factor 12 week Fat Loss Program.

In the audio podcast John answers how all the pieces of of the 12 week fat loss program work and fit together.

In the audio podcast John answers how all the pieces of of the 12 week fat loss program work and fit together.

John answers these questions and more:

  • How many calories?
  • How much protein?
  • How to structure the workouts?
  • What to do about injuries?
  • What do the minimum numbers in the Venus Factor Virtual Nutritionist mean?
  • What is the Tracker?
  • How will the Venus Factor workout effect my female shape?
  • Why is a strict meal plan not spelled out for me?

Download the audio file below:

 

Seeing Myself through Other People’s Eyes

I was not seeing what other people see (I probably still don’t)

I just got back from an amazing week away and I am reflecting on how some of us are our own worst judges of our own physique and level of fitness.  As females we are usually much too hard on ourselves.

I’m going to confess that for several months now I’ve been a bit hard on myself.  I’m constantly judging myself against the photo shoot I did in March of 2012.  I’ve at times felt like a fraud since I didn’t maintain sub 10% body fat and have let myself come up a bit (to what is probably a healthier level).

My husband Randy has been trying to help me and he hates seeing me squander away this time by not fully appreciating my achievements.  It is very frustrating to him to see me not fully happy.  In his opinion I look my best right now when I feel I’m at the higher end of my “range”.

When John came out to California earlier this year we talked about the judging of ourselves and feeling like a fraud.  I learned that this is quite a common feeling and that it’s not necessary that I ever to get down to that sub 10% body fat state ever again if I don’t wish to.  I don’t have to keep proving it.  I proved it.  I did it.  It’s done and there is nothing fraudulent about that.  I can decide to go lower than I am now if I want, or I can stay where I am, I can do whatever I choose.

At the time of my 2012 photo shoot I had several people tell me I was too skinny.  Sometimes this happens when people are scared or worried about seeing you transform from overweight to fit, other times it is jealously or other emotional issues within the other person, and other times it is really someone’s honest opinion.  Although that level of low body fat produced great pictures for me, in real life many people thought I was too skinny.

Randy thought so as did many of the deputies I work with, some of my neighbors, and many of my friends at the gym.  A few others thought it was fine, but overall most people thought I was too skinny.

I volunteer to work as a reserve deputy at our local Sheriff’s department.  This last week our department hosted a convention for all the Sheriff’s in our state.  As I packed to leave last Sunday I had Randy take a picture of me.  I didn’t like the picture.  I didn’t like how I looked.  I felt fat.  Since Randy thinks I look perfect right now he was sad to see me not appreciate it and as I was leaving he said “You look stunning.. do not squander this time by feeling fat.. that is ridiculous”.

I adjusted my own attitude

I spent the time driving up to the conference adjusting my own attitude.  I decided what I thought didn’t matter.  No one around me at the gym or out and about seems to see what I see.  In fact I continue to get compliments about my level of fitness and a lot of attention even though I feel fat.  It is a strange phenomenon that seems to happen to many females.  By the time I got to my room and saw the beautiful view I decided I was going to enjoy myself and not squander my time as Randy advised.

By the time I got to my room I decided I was not going to squander the opportunity I had before me

By the time I got to my room I decided I was not going to squander the opportunity I had before me

I think sometimes when you get to this level of fitness (close to the Venus Ideal) when you think you are just right you might be too skinny.  When everyone else around you (of those you can trust that are not jealous) see you as just right you probably are just right.  The Venus Ideal metrics don’t matter at this point.  Your scale weight doesn’t matter at this point.  The size clothes you think you should wear at this point don’t even matter.

If you really are “just right” then it’s time to keep the clothes that fit you, not fit yourself to the clothes you somehow think you should fit into.  If you are like me then you are not the best judge.

Women are supposed to have a little more body fat.  The body fat level does not matter.  It is different for each person.  The shape of how you look, how pleasing it is to the eye, and how healthy and strong you feel are what matters.

Being told that heads are turning is a clue

I got to the conference a day prior to going on security duty planning to hit the gym and relax a bit.  I did get a chance to do both but I got caught up in some necessary duties first as we were conference hosts and I ended up running around the conference in my gym clothes.

I did finally get to the gym for a Venus workout

I did finally get to the gym for a Venus workout

I didn’t learn until a few days later that as I was running around taking care of business heads were turning and people were asking “Who the heck is that girl?”.

Law enforcement is a tough place to get respect and it doesn’t come easily but I seemed to have finally earned it.

I earned the respect of the station commander

I had a day off in between my security shifts and had planned to spend the day at the pool and gym but the night before my day off I went out with our firearms range master team and they invited me to come out to the shooting range the next day instead.   The day at the range ended up being amazing.

I was tired when I got out there because I hadn’t slept well and I was wondering why the heck I wasn’t hanging out by the pool.  Then one of the range masters gave me an assignment.  We had a lot of shooters to get through the various competition stations and things needed to happen efficiently so my job was to go down range and set up metal targets after each competitor shot them down.

I decided to make this fun for myself as well as more efficient so I ran down range and back in between each shooter.  After I was warmed up I was itching to add pushups to the circuit but decided all the people watching might think I was a bit loony so I held off.  But I continued to run the entire time which ended up being about 4 hours or so (I had plenty of rest while competitors were shooting).

The Venus Index Workouts have given me functional strength and endurance, although I do add some HIIT running to my routine as well.

By the time the competitions were done just about everyone there noticed the short little lady wearing the black ballistics vest running up and down the range all day.  People asked how I felt and I said great and wished I could have added pushups.

The commander who was at the range is a pretty fit guy and wanted to know about workouts I recommend (of course I recommend Adonis for the guys).  Both my husband and I know the commander and that getting his respect is a big deal and is not easily earned.

As everyone at the range was in line for the catered lunch the commander asked me to show the crowd my biceps flex.  Then right in front of the crowd he said “You should be very proud of what you have achieved, especially for your age.  You should have gone ahead and added your pushups to your running down range and you would have put these fire guys to shame”.

The firemen in line (who had just seen me in action all day and the quick muscle flex) nodded with respect and said “That’s okay, we don’t need to see any more for her to prove it”.

I gained the hard earned respect of the commander.  This is us later at dinner.

I gained the hard earned respect of the commander. This is us later at dinner.

The range competition wasn’t the only event of the day but all the various guests and staff gathered at the hotel pub for debrief and apparently my getting noticed running up and down the range was part of the topic of discussion.  I was asleep during the “debrief” since I had the early morning security shift, which was probably just as well.

I found out while working the next day that I had earned the reputation as the “Energizer bunny”, and in reference to the my fitness transformation “You really took the bull by the horns didn’t you?”

More fun at the shooting range

We all got a chance to shoot the 50 caliber rifle

We all got a chance to shoot the 50 caliber rifle

After lunch we all got a chance to shoot the 50 caliber rifle and an MP5 fully automatic rifle.  We got some of it on video.  It was an amazing day.

I think it made my young patrol partner a believer

My security partner for this event is a young guy. He really wants to lose weight and get fit so we had a lot of time to talk about calories and workouts.  I wasn’t sure he was totally convinced about what works since like most other people he’s heard a lot of conflicting and confusing advise about diet and fitness.  It’s hard to believe it could be so simple and that he does not have to do endless cardio.

We spent several days together and he got to see my interactions with convention guests throughout, on and off duty and during meals. After awhile he kept noticing the attention I got and the heads turning constantly.  He said “That guy really likes you.  I mean he REALLY likes you!”, “I think that guy was hitting on you”.  “Don’t you ever get tired of this?”

I told him if he really wants to gain respect when he walks into the briefing room, get fit; become an Adonis.  Anyone who sets their mind to it can do it.  Anyone.  It will change your life.

I told him that if I could gain this much respect in law enforcement as a small 5’1″ female than imagine what he could do as a 6′ male.

The security detail with the state Governor.

Last night we had a visit from the state Governor.  My partner and I had the opportunity to work with some of the state troopers on the security detail for the Governor.  It was fun and fascinating to be in on it and work with them.

We had a visit from the state Governor

We had a visit from the state Governor last night.  That is our sharp looking honor guard in the background.

My partner and I got a chance to talk to many of the state troopers.  Once this shift was over our work for the convention details were complete and we could finally relax a little.  I changed out of the uniform into a summer dress and once again my young partner was shocked by the number of heads turning as we walked around, especially all the young state troopers who worked with me all evening and watched me transform out of my uniform.

We walked into the pub and it literally took me 20 minutes to get to our group because we kept getting stopped by the guests; “Hey I met you at the gym today, I’m the one who helped you with the treadmill”, “Are you a fitness model?”, “Are you the deputy who was working tonight?”, “What cross fit gym to you go to?” (WHY do they think this?), “I can tell you are a cop, look at those arms”… on and on.

I think my young patrol partner is getting a clue now how being fit can change your life, really and truly.

The growing community of Venus transformations

The moral of this story wasn’t for me to talk about all the compliments and head turning (although I’m proud to tell it) but to bring up the phenomenon of self perception that happens even after you have reached your fitness goal and stayed there awhile.

It took the contrast of my recent self perception with the reactions I got at this conference to make it really sink in for me.  I have a feeling this is something most of us girls struggle with and will continue to always somewhat struggle with.  I can’t say I understand why this happens to us, but it does.

I’ll be writing more about others but I’d like to picture a few of our amazing Venus women who have transformed and maintained for awhile now.  They’ve likely struggled with many of these issues and are a part of our amazing online community.

There are many willing to help and although this is a smaller segment of our community it continues to grow and and we all continue to prove that the Venus lifestyle may not always be easy, but it is sustainable.

 

Tania

Tania

ShannonGym

Shannon

 

Liss

Liss

Carla

Carla

There are many more but these are just a few who have struggled and proved it can be done.  These girls enjoy life to it’s fullest and still maintain an amazing physique;  living the Venus lifestyle every day.  We all have our struggles, but somehow we manage to keep what we set out to do.

It’s so good to be home.

-Ro

 

 

 

 

The Aztec Venus Story; Fit And Fabulous At Age 44

Today we are honored to listen to Barbara Highland who placed first in the 7th Venus Index Transformation Contest.

Check out her beautiful transformation from the 12 Week Contest:

Barbara is fit and fabulous at age 44!

Barbara is fit and fabulous at age 44!

 

Read what Barbara wrote about her experience with Venus Index:

The Aztec Venus Story…..

I always believed that people who claimed to love the gym were crazy or compulsive liars. Who in his right mind could love being sweating instead of sleeping???

Three years ago I was in the middle of my worst nightmare, after two years of fertility treatments and three miscarriages, my newborn baby just passed away, doctors told me I was unable to carry another pregnancy and was 70 pounds overweight. When you have a baby and you are overweight you don’t care, because every time you see the baby you know it was worth every single pound of fat. But I had no baby, I was grieving, devastated, hopeless, bitter and horribly FAT…I could even see my cellulite with my clothes on!!!

Another year of unsuccessful fertility treatments to get a surrogate mother pregnant didn’t let me loose much of that weight, probably just around 20 pounds. After my last egg retrieval I decided that I was done with treatments and that this was my last one no matter what. I lost 40 pounds very fast and at the same time my surrogate mother got pregnant with one of those eggs, so I was thrilled. I was having a baby and was skinny again….flabby skinny, butt less skinny, but skinny again…..and with a baby on the way!!!!

I started exercising, just cardio and still hating the gym, but this managed to keep my weight off so I thought it was worth the effort. I looked pretty well dressed but I had no tone, no muscles and no butt, so I decided the easy remedy, butt plastic surgery!!!! I started looking for the different options (implants, fat transfer, threads), until  my sweet and loving husband told me that there was no way he was paying for a fake butt and told me that I had two choices, exercising to build it up or paying for it. I had no money, so I had no other choice to stick to the first option and started doing leg press and all the damned glute machines available at my gym, beside my regular (boring to death) cardio routine.

After several months and very mild results on my flat butt, one day I received an email that changed my life. It was John Barban’s with the pictures of the last Venus Index contest. When I saw the pictures I felt jealous of the blonde in the second place and said “I want that body for myself!!!” But I heard the nasty little voice inside me saying “You are too old for that!!!” 

Browsing the pictures of the past contests I saw Roberta and said to myself… “She is very hot and older than me, I have good genes, a lot of discipline and if she could do it, I can do it too.”  I bought the program, went to Christmas vacation and decided to start in January (diets and programs always start on some Monday of January). Roberta became my role model, I even placed her picture on my fridge, with another one of Linda Hamilton’s arms in Terminator 2.

After following the program to the T, here I am now, three months after, 44 years old with the same waist I had in college, with a ten month old baby, fit and strong as ever and with the toned body I always dreamed of (without exercising, of course). I look better than most of the girls I see at he gym that are less than half my age. Thank you John…thank you Roberta….and thank you hubby for not  paying for my fake butt!!!!

Now I belong to the crazy group of people that can’t have a day without hitting the gym. Rest days are a nightmare!!!

Before and after metric data for Barbara

Before and after metric data for Barbara

 

Barbara's before pictures at the start of the 12 week contest.

Barbara’s before pictures at the start of the 12 week contest.

Barbara when she was 50 pounds heavier.

Barbara when she was 50 pounds heavier.

 

Barbara has become addicted to the gym which can be a Venus side effect.

Barbara has become addicted to the gym which can be a Venus side effect.

Listen to Barbara’s interview here, and please “like” it when you’re done:

Desserts Make Me Wake Up Ripped

Desserts make me wake up ripped

Desserts make me wake up ripped

Over the last two years I’ve noticed when I eat desserts in the evenings I wake up ripped in the morning.  The pictures above are in chronological order from left to right.  It shows the progression throughout my Venus Index journey.

The very first picture on the upper left is when I started Venus Index two and a half years ago. The picture on the lower right was taken just a few weeks ago.

The pink bikini picture is the only time I purposefully manipulated diet and water to obtain a certain look.

There are constant “seasons”

Once you hit your fitness and weight loss goals and get close to the Venus Index Ideal you will find you go through seasons of change just like all other things in life.  Some things may work during some phases or seasons, then things change and your routine needs to evolve.

When I was in my big weight loss phase all that mattered was eat less and do the Venus Index Workouts.  Not much else mattered.  Once I hit 12% body fat and lower I had to learn to eat differently.  Simply eating less didn’t work anymore.

When I look back at what I did with nutrition up until April 2012 I realize that is no longer something I can follow.  I don’t completely understand why but I know it does not work for me anymore.

Last summer I finally tried something new that worked for me.  I started working out fasted.  Up until then I felt I couldn’t do it.  I realized once I adjusted to it that it was mostly mindset and allowing my body to adjust to something new.  It was hard at first, then I got used to it, then I loved it so much I couldn’t imagine any other way.

So skipping breakfast and working out fasted were the new routine that helped me keep my level of fitness and allowed me to eat at a level more appropriate for maintenance.

I noticed that desserts (complex carbs and sugar) make me wake up ripped

For the most part I don’t eat desserts except on special occasions or vacations.  I’ve noticed that on mornings after these special occasions I tend to wake up with ripped abs.

For years while I still had a lot of weight to lose I tried many diets that restricted carbs which only worked for me temporarily.  I always rebounded.   Lately I’ve felt compelled to try something new.  Because of how I’ve noticed desserts affect me and that many people seem to have some success manipulating carbs I decided to try an experiment.

I feel I can try this kind of experiment now because over the last several years I have learned the correct amount to eat for weight loss and maintenance.  Since I know I can be mindful not to eat too much I can try something new.  If all else fails I can fall back on the basics of simply eating the correct amount of overall food.

I am trying out John Kiefer’s Carb Back-Loading protocol in conjunction with the Venus Index Phase 3 Workout.  I started this experiment on April 13th.

I would not necessarily recommend this protocol (especially the low carb prep phase) if you have a hard time with restrictive diets or still have a lot of fat loss to accomplish.

This kind of experiment can be fun if it doesn’t drive you crazy, make you feel restricted, or if you have maintained fitness long enough to be comfortable with manipulating macro nutrients.  It may not work for you.  Everyone is different.

It seems to be working for me.  I’ve done it for several weeks now and on Wednesday this week I woke up with a fun and interesting new problem:

Today I woke up with an interesting and fun problem;  My heart rate monitor only intermittently works because it doesn't always make full contact with my skin.

I woke up with an interesting and fun problem; My heart rate monitor only intermittently works because it doesn’t always make full contact with my skin.

There are a few things I like Kiefer’s Carb Back-Loading protocol

I find that the protocol fits perfectly with Eat Stop Eat and the Venus Index:

Kiefer says that insulin sensitivity is highest in the morning making it the worst time to eat carbs, or any food for that matter.  John Barban says that your willpower is best in the morning and it weakens as you take on the stress of the day.

Many of us find that skipping breakfast helps us maintain a correct calorie budget for the day.  There is no scientific evidence supporting the statement that skipping breakfast is bad for you.  If you feel you need breakfast then by all means eat breakfast.

  • Females especially, you need to lift heavy at the gym!

I love what Kiefer says about lifting heavy at the gym.  I’m paraphrasing here but he says you should not have to ask if you are lifting heavy enough.  Kicking butt at the gym is unmistakable.  I love this and it’s my favorite mantra lately “Kicking Butt at the gym is UNMISTAKABLE!”

This fits quite well with the Venus Index workout.

  • Females will not be able to eat as much as men.

Kiefer says you don’t have to count calories for his nutrition protocol but most of us small females know that especially when it comes to high calorie foods such as most carbs, well, we pretty must have to estimate calories because there is not much room for error.

Here is a quote from “Carb Back-Loading 1.0” by John Kiefer:

Meeting the carb needs of a 130 lb female athlete takes far smaller
volumes than that of a 240 lb bodybuilding male. The amount of
carbs anyone can eat while Back-Loading depends on their quantity
of muscle mass. The average female athlete doesn’t have the muscle
mass necessary to get away with eating an entire box of chocolates
every night.

We can’t get away with eating an entire box of chocolates every night.  Yeah don’t we Venus girls know this.  It makes me laugh.  This is an understatement. I like it because it’s the truth.

If you really want to know how it works get the book

There are a lot of details in Kiefer’s Carb Back-Loading book.  Like Eat Stop Eat and Venus Index you really should read the book to get the most out of it and truly understand it.

Sometimes I get so many questions from people about Eat Stop Eat, Venus Index, and Carb Back-Loading that I finally have to say “Go Read the Book”!

Yes, it means you should go purchase the book.  I was frustrated when I was trying to follow it by just using the information I found on the internet and what friends told me about it.  It wasn’t enough.  I needed to purchase the book and read it.  I found it well worth the investment.  This is fair to the person who purchased it and who you are asking a lot of questions of, and it is fair to the author.

The carb backloading  is designed for men so I’ve had to make a few adjustments to make it work for me.  I’m willing to answer a question or two and then it’s time to go get the book if you want more information.

I decided to also trial Kiefer’s philosophy regarding cardio; HIIT and no more steady state cardio

At first I didn’t like John Kiefer’s style. I had read his article “Why Women Should Not Run” and being a long distance runner for over 30 years this really ruffled my feathers the wrong way.  I love running.

After I read his book I think he might be right.  I certainly think he is right about how insulin works; how you can eat to feed the muscle but not the fat and how eating carbs in the morning is about the worst thing possible for weight loss.  Kiefer is well qualified and he backs his statements with scientific data.

I like John Kiefer because like Brad Pilon and John Barban he sticks to facts and backs the facts with science and documented research, not opinion.

It makes me realize that even though I was successful at weight loss I did it the hardest way possible.  What I did proved that eating less and exercising are all that matter for weight loss, but it also proved how stubborn and persistent I was working against the odds.

I think Kiefer might be right regarding the cardio.  I recently finished a half marathon and even though it was my fastest ever at age 52, it did not help me get as lean as I wanted.  I continued to lift heavy at the gym with Venus Index Phase 2 Workouts but the long distance running seemed to hinder my “get leaner” goal.

Marin County Half Marathon on March 30, 2013

Marin County Half Marathon on March 30, 2013

Since I’ve completed the half marathon and I’m doing Kiefer’s Carb Back-Loading for my nutrition plan I figured I might as well give his HIIT only cardio a try as well.  I figure why not give the program a fair shot all around?

So far the “Getting ripped with desserts” experiment is working well for me.  I can’t wait to see what happens next and write more about it.

If you are interested in seeing what I’m eating I keep a public food diary.  It automatically posts on Facebook and Twitter daily since there seems to be so much interest.

Until next time, it’s another great day to make good choices!

-Ro

PS If you are a Venus Index customer and you have a fun story to tell along with a picture contact roberta.saum@gmail.com

 

 

The Hierarchy of Diet and Fitness needs; Redefining the Fitness Pyramid

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topic:  The Hierarchy of Diet and Fitness needs; Redefining the Fitness Pyramid

Don't stress about what you can't control.  Change what you can.

Don’t stress about what you can’t control. Change what you can.

John and Brad discuss how to look at your health and fitness needs.  Nutrition, supplements, ability to lose fat, ability to gain muscle, and ability to train are all interrelated.  It all works together.  Small things effect other things and then can escalate to hinder your goals.

Your own pyramid is unique.  Your own inhibitors can be anywhere on your pyramid.  Certain things are foundational:

  • Keeping stress under control
  • Awake and sleep cycles
  • Fat loss, if needed
  • Effort in the gym
  • Ability to sleep
  • Amount to eat (not too much, not too little)
  • Injury
  • Ability to recover from workouts
  • Finding a good time to workout

People with sleep and stress out of control typically have trouble sticking with a diet and fitness program.

Each person is unique.  Sometimes supplements or nutrition can address specific inhibitors.

The main thing is don’t worry or stress about things you have no control over.  Change the things you can.  Small things effect other things and then can escalate into bigger problems that hinder your goals.

I hope you enjoy listening to the discussion as much as I did.

-Ro

 

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VT7 12-Week Transformation Winners Announced

The VT7 results are in and the transformations and final pictures are simply amazing!

This is only a small glimpse of the beautiful pictures.  Wait until you see the rest of the pictures along with their upcoming interviews.  Each girl has her own unique story of struggle; The pictures here barely scratch the surface regarding what it took for each one to obtain their success.

Congratulations to everyone who entered and finished!  This took hard work on the part of everyone and it shows.

Here are the winners:

First Place – Barbara H

Barbara - First Place - Before and After

Barbara – First Place – Before and After

Barbara - First Place - Before and After

Barbara – First Place – Before and After

Barbara - First Place - Before and After

Barbara – First Place – Before and After

Second Place – Jenny W

Jenny - Second Place - Before and After

Jenny – Second Place – Before and After

Jenny - Second Place - Before and After

Jenny – Second Place – Before and After

Jenny - Second Place - Before and After

Jenny – Second Place – Before and After

Third Place – Donna-Marie M

Donna - Third Place - Before and After

Donna – Third Place – Before and After

Donna - Third Place - Before and After

Donna – Third Place – Before and After

Donna - Third Place - Before and After

Donna – Third Place – Before and After

Fourth Place – Kiya

Kiya - Fourth Place - Before and After

Kiya – Fourth Place – Before and After

Kiya - Fourth Place - Before and After

Kiya – Fourth Place – Before and After

Kiya - Fourth Place - Before and After

Kiya – Fourth Place – Before and After

Fifth Place – Lacey M

Lacey - Fifth Place - Before and After

Lacey – Fifth Place – Before and After

Lacey - Fifth Place - Before and After

Lacey – Fifth Place – Before and After

Lacey - Fifth Place - Before and After

Lacey – Fifth Place – Before and After

Sixth Place – Rose S

Rose - Sixth Place - Before and After

Rose – Sixth Place – Before and After

Rose - Sixth Place - Before and After

Rose – Sixth Place – Before and After

Rose - Sixth Place - Before and After

Rose – Sixth Place – Before and After

Seventh Place – Dominique

Dominique - Seventh Place - Before and After

Dominique – Seventh Place – Before and After

Dominique - Seventh Place - Before and After

Dominique – Seventh Place – Before and After

Dominique - Seventh Place - Before and After

Dominique – Seventh Place – Before and After

Eighth Place – Jenn C

Jenn - Eighth Place - Before and After

Jenn – Eighth Place – Before and After

Jenn - Eighth Place - Before and After

Jenn – Eighth Place – Before and After

Jenn - Eighth Place - Before and After

Jenn – Eighth Place – Before and After

Ninth Place – Naomi C

Naomi - Ninth Place - Before and After

Naomi – Ninth Place – Before and After

Naomi - Ninth Place - Before and After

Naomi – Ninth Place – Before and After

Naomi - Ninth Place - Before and After

Naomi – Ninth Place – Before and After

Tenth Place – Cynthia W

Cynthia - Tenth Place - Before and After

Cynthia – Tenth Place – Before and After

 

Cynthia - Tenth Place - Before and After

Cynthia – Tenth Place – Before and After

Cynthia - Tenth Place - Before and After

Cynthia – Tenth Place – Before and After

 

John Barban and Professor Mark Haub Talk About The Twinkie Diet Experiment

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topic:  The Twinkie Diet experiment with Professor Mark Haub

Professor Mark Haub experimented with The Twinkie Diet

Professor Mark Haub experimented with The Twinkie Diet

Today you will get a chance to hear John’s interview with Professor Mark Haub.  Professor Haub works at the Kansas State University in the department of Human Nutrition.

The Twinkie Diet experiment

One of the things I enjoyed the most about listening to Professor Haub was his honesty and the fact that he is not endorsing or selling a diet or food product.  He simply had a bit of weight to lose and decided to try this experiment.  He specializes in better understanding dietary fiber and whole grains relative to diabetes and obesity.   He teaches a class on energy balance and obesity.

Since refined grains are listed by the USDA as potentially unhealthy and obesogenic Dr. Haub decided to use this opportunity to experiment with his own need to lose a few pounds.  He said it did not turn out the way he expected.  He learned a few things about himself during this experiment and after losing the excess pounds he decided to make some long term diet changes.

Professor Haub was surprised by the results of his experiment.  His health parameters improved.

Professor Haub was surprised by the results of his experiment with snack foods. His health parameters improved.

He measured his health parameters and used a DXA scan to measure his body composition.  He lost 27 pounds of fat and 6 pounds of lean body mass which are both typical for this amount of weight loss on a just about any diet.  His health parameters improved.

Calories really do matter

Professor Haub limited himself to less than 1,800 calories a day.   A man of his size usually consumes about 2,600 calories a day.  He followed a basic principle of weight loss: He consumed significantly fewer calories than he burned.

This confirms what most of us here at the Venus Index already knew along with the principles of John’s Anything Goes Diet.

You have your own unique dietary needs

Most of us experimented to find our own way to lose weight.  We found that the right amount of calories was key, along with not depriving ourselves of foods we love.

So if you have weight to lose the key is to find the right amount of calories and do whatever it takes to keep yourself sane and feeling okay short term.  Then spend the rest of your life figuring out what type of diet is good for you.  All of us have unique likes, dislikes, and health needs.  Pay attention to your calorie needs, what nutrients you need, what your health practitioner advises, and not letting food control you.

You can find Professor Mark Haub on Facebook, Twitter, Youtube, and CNN online.

 

 

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En Route Train Stop; The Venus Transformation Contest

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The contest is just an en route train stop on your fitness journey

As the 7th Venus Index Transformation contest comes to an end some of you may be preparing for a photo shoot or may have finished one by now.  Some of you may know someone in the contest and are anticipating the results.

This is always an exciting time as we wait.  Sometimes this is when we start seeing some beautiful new pictures show up in the Venus Index Community along with some amazing transformations.

The Venus lifestyle does not have an ON or OFF season

Here at the Venus Index we don’t embrace the traditional “bulk and cut” lifestyle.  There is no on or off season.

I did an internet search on “bodybuilding” and “what does cutting mean?” and I found answers like “a slow descent into hell” and “‘Cutting’ refers to the process of dropping body fat, while attempting to preserve as much muscle mass as possible.”

We know that with the Reverse Taper Diet Nutrition Calculator our life does not have to be miserable and you don’t have to worry about losing muscle mass.   As you get leaner you walk a fine line with just enough calories to have good energy, stay strong at the gym, and just a slight sustainable calorie deficit to lose fat slowly.

Just as you have had to do all along, as you get leaner you may need to experiment with what exactly works for you while walking the fine line.  Everyone is slightly different depending on stress, age, genetics, lean body mass, exercise intensity, etc.

The contests are a fun and motivational tool.  The calorie deficit needed to lose fat is somewhat sustainable even though it may be temporary corrective action for being over weight.

As John said in the recent immersion coaching call on April 4th a “refeed” is really not necessary when you only stay on a calorie deficit for 1 or 2 days, 3 days at the most.  It is why John and Brad recommend looking at the calorie budget as a weekly budget.

There is no need for “cheat days” because you don’t deprive yourself of foods you love, you include them in your calorie budget.

Some days you eat closer to maintenance calories.  There is no real need to eat too high above maintenance when you allow yourself breaks from the deficit as you move along.

quote-roosevelt-comparison-joyComparison is the thief of joy

Regardless of the outcome of the contest, rejoice in the progress you have made.  Cherish the pictures taken as your own, a memento of the accomplishments you made at the beginning of 2013.

What you accomplished makes the pictures valuable, not the placing in a contest.  You can see it in your pictures with your own eyes.  Be proud of it and continue on.

Enjoy learning what someone else did but at the same time don’t compare yourself to others.  Aspire to be the best you possible.

Beware of goal hijacking

Sometimes when you join a contest it’s easy to get “sucked in” by trying to obtain goals that were not really your intent.  Do you remember why you started practicing Eat Stop Eat or the Venus Index Workout?

What were the goals you started out with?

It’s okay to redefine goals, but make sure you have a clear focus on what you really want for yourself.  Don’t let your own goals get hijacked.

Enjoy life!

If you participated in the contest you can breath a huge sigh of relief that the 12 weeks of hard work is complete.  You did your best to transform in a short period of time.  You survived the unusual “photo prep week“.  Your can celebrate and enjoy with your family and friends.

If you’ve used sustainable practices there is no need to rebound and you can get right back on track with your new lifestyle skills to maintain or continue corrective action as needed.

Previous contest winners have these words of wisdom:

True sustainability can only come from a place of peace with and respect for yourself. It must be based on not only what you have accomplished but how you have accomplished it. It is for each of us to decide what is sustainable for us individually and in doing that, we should look deep inside ourselves, not outwardly at others. – Gillian Chase

 

I think also what’s really crucial (additionally to what Gilly said) that you won’t be able to love and accept yourself at your goal weight when you don’t start with it NOW, wherever you are in your journey. – Stephanie S.

 

Maintenance does not mean you can go back to your old habits. They were the habits that made you overweight in the first place. But you have learned the tools and approaches on how to eat. At maintenance you will get more calories but for many of us, especially if you are smaller and have less calories to play with, you need to be mindful.

A great way to live a sustainable maintenance lifestyle is to select a weight and waist range you are comfortable living within. Keep an eye on these metrics and if you are within your range, keep doing what you are doing but if you go up then it is time to undertake a mini-diet. For a week or two just go back to the principles of your transformation. What worked for you. – Kimberley Dransfield

And more words of wisdom from Lisa who has lost more than 47 pounds by following the Venus Index lifestyle and she continues to live it:

This is life. The Venus life. Where we have the tools to do what we want when we want. We are awake to the knowledge that calories are king and that life is a series of choices… and each day we get to make new choices. We are not tied permanently to yesterday’s choices and we have the freedom to decide differently each day.

The Venus journey is one that starts with an awakening.  Awakening to the fact that our bodies will respond to what we do to them… and that is a good thing… Because we can always choose to make better choices. – Lisa Etwell

The contest is just an en route train stop on your fitness journey

At the end of the contest you may be at or as close as possible to your Venus Index Ideal measurements, or you may still have more corrective work to do.  Either way the end of the contest is a mere train stop en route on your lifelong fitness journey.

Even in the maintenance phase for the rest of our lives we have short periods of small corrective action revolving around vacations, holidays, illness, and the stress of life.  We don’t just reach a goal and stay at that specific spot.  Life happens and we adjust as needed, constantly.  We float somewhere above our “striking distance” at a place where we can happily live our lives.

One of the goals we hope for as mentors is for you to see that you can look as good, if not better, than many already published fitness models.  Except that the shape is all yours and not with the help of Photoshop.  This is something you should be very proud of.  You can do this for yourself whether or not you enter a contest.

So remember, if you are in a contest it is just a mere stop at a train station while en route to the rest of your life as a beautiful new Venus.

Once a Venus, always a Venus.

-Ro

 

Successful Weight Loss; There Are No Shortcuts

I spent Easter weekend with some friends who asked "How did you do it?"  They busted up laughing when I replied "Well, I ate less".  They realized it really is that simple.

I spent Easter weekend with some friends who asked “How did you do it?” They busted up laughing when I replied “Well, I ate less”. They realized it really is that simple.

As I mingled and celebrated with dear friends this past Easter holiday the conversation came around to my life transformation and 60 lbs of weight loss.  It was one of those deer in the headlight moments for me when someone in the crowd just blurted out “How did you do it?”

It wasn’t that I didn’t know how to answer the question, but suddenly all eyes and ears in the room were on me waiting for the answer.  “Well, I just ate less” I replied.  Everyone just busted up laughing because they knew it was true.  They got it.  It really is that simple yet somehow our society has made it a complicated topic.  I decided not to elaborate on the answer any further because the people in the room were sensible and clearly understood what I said was true.

Corrective action must be taken

I’ve learned my success from the teaching of Brad Pilon and John Barban.  Excess fat is just like a mortgage debt.  Corrective action must be taken to pay it off.  That means you must eat less than your need to maintain your lean body mass in order to burn the fat that is stored.  It really is that simple.  Once your “fat storage debt” is paid and you are “debt free” you can then eat at a maintenance level.

That means that if you are sitting across from someone at the table who is your height and gender who is not overweight, you will need to eat less than that person.  It doesn’t seem fair, but it is because you are paying off a debt and they are not.

Changing your shape is like an artist sculpting a masterpiece

One of the things that amazed my friends when we got to the subject of weight training, and a constant comment that was given throughout the weekend was “Clearly you are strong but you look so feminine!”  Several of my friends this weekend, both male and female, said they were really turned off by a currently popular fad gym chain they tried out because the women seemed like they were trying to look like men and didn’t really look nice.

Again, I learned how to shape my body because of the teaching of John and Brad.  I love what John says about the design of the Venus Index workout; “The focus is proportions and shape (rather than weight loss at all costs or building muscle like a guy)” – John Barban.  There is also an equally good workout for men called the Adonis Index.

My friend Liss who is a previous Venus contest winner writes about this very concept in her article “The Creation of a Masterpiece: The Venus“.

Clean eating isn’t enough

First of all there is no definition for “clean eating” yet the words suddenly permeated the diet and fitness industry like wildfire.  I think it is supposed to mean unprocessed and unpackaged foods.  This can have a different meaning for different people.  For some it means foods with very few ingredients, pronounceable ingredient names, or as few as possible chemicals or preservatives.

I grew up in California where long before the term “clean” ever came into being we had been barraged with “organic”, “sustainable”, and “eat local” mantra.  I actually like to do these things when possible and affordable.  It is actually possible to eat all “organic” and “local” in California, although even in California it can get expensive.  In some parts of the world this would be nearly impossible or ridiculously expensive.

After eating the California version of “all organic” for many years I suddenly started hearing the term “clean” and I thought what the heck?  I was at the peak of obesity when I was eating 100% organic.  Too much food is too much food, it doesn’t matter how clean it is.

I lost 60 lbs still eating all organic and not counting calories

It is not necessary to “eat clean” or “organic” to lose weight.   I felt good the way I was eating (organic) so I continued, but I cut my portion sizes down considerably.  I started eating on desert plates.  I didn’t need to count calories.  I simply eyeballed my portions and got a feel for the correct amount to eat for the day in order for the scale to consistently go down over time.

I weighed myself every morning and kept a notebook with the dates and amounts that my weight went up or down.  Since I started my day with breakfast during this period of time I had to stop eating for the day anytime between 3-7pm, depending on how much I had eaten during the day.

It does not matter what time you eat, but this was the first pattern I experimented with that worked for me.  Since then I have tried other patterns like skipping breakfast and eating right before bedtime.  That worked equally as well.  It was nice because I didn’t have to go to bed hungry.

I pretty much had to get used to feeling hungry sometimes to lose weight.  Once I learned it worked and it didn’t actually hurt me I learned to relish in the victories of watching the scale trend go down.   The scale trend was not linear, but it consistently went down over time.  It was fun to watch the success.

Watching the scale go down consistently and going down in clothing sizes kept me motivated.  I focused on the victories and kept my eye on the goal instead of the fact that I wouldn’t eat everything I wanted to and felt hungry sometimes.

I stayed strong at the gym while eating less

It surprised me that I stayed strong at the gym even while eating less.  I continued weight training and running.  I found that my running got stronger because of losing the fat as well as the superior design of the Venus Index workout.  In fact this last weekend at age 52 I ran my fastest half marathon ever in slightly less than two hours. The crowd cheered very loud when I was given the microphone and I told the two minute version of my weight loss story.

Coming around full circle;  Anything Goes Diet

Once I realized I had finally reached my fitness goal I floundered a bit at first.  When you eat at a calorie deficit for so long it’s hard to switch gears.  Ummm.. how do I stop eating less?  You find yourself being afraid of gaining weight, afraid to eat more, and afraid you will lose the progress you worked so hard for.  It still requires a bit of work to maintain and the neat thing about it is that it involves all the tools you have learned in order to meet your goals.

John and Brad give us some unique insight on this very subject in the recent Season 2 podcasts;  “What Are Weight Gain And Muscle Gain Escalators?” and “Weight Gain And Muscle Gain Escalators Part 2“.

I learned that it won’t kill me to eat out with my friends sometimes instead of my strict “all organic” regimen at home.  I started following some principles I learned in the Venus Index Community called the Anything Goes Diet.  The Anything Goes Diet is just a philosophy of eating where people find what is sustainable for themselves.  Everyone has different needs, different reactions to foods, different allergies, etc.  Usually someone telling you what to eat may not be sustainable for you and your goals.

Sometimes you have to experiment to find your own way for eating foods that are right for you.

In my new found freedom from a strict “all organic” regimen I went a little overboard with recipes containing sugar free Jello, sugar free Jello pudding, Splenda, Konjac root (glucomannan) powder, and miracle noodles containing Konjac root.  I started having some strange health problems and by process of elimination I found that all these foods were the cause.  I was finally surprised that Konjac root was the cause of some painful blisters and sores in my mouth.

Now, I’m not going to say these foods are bad, but I found they were not good for me and I have had to either limit some and totally eliminate others.  I still believe in the Anything Goes philosophy and that each person needs to find their own way on what foods and products are acceptable for their own lifestyle as well as their own goals.

There are no shortcuts to weight loss

There are no shortcuts to weight loss

There are no shortcuts

The one thing I learned from the foods I had problems with is that there are no shortcuts.  I was trying to allow myself to eat more by using sugar free products and using Konjac root to make myself feel more full so I wouldn’t eat so much.  For me they backfired.

I had lost all my weight without gimmicks and tricks.  This hard lesson brought me back to the basics.  It taught me once again that there really and truly are no shortcuts.

Eating less to lose fat is hard, very hard.  It’s hard when you have a lot of fat to lose.  It’s still hard when you are in the maintenance phase and you have fallen back a few steps on the escalator.  It is hard when you need to work a bit to get back to the place you want to be.

It’s in our nature to eat when food is available.  We are swimming against the stream or walking up the down escalator to achieve our fitness goals and then keep them.  It’s hard.  But it is pretty cool that the processes you used to lose weight and all the tools you used to achieve your goals still come into play for the rest of your life.  No effort is wasted.

What is your experience with successful weight loss?  Feel free to comment.  I would love to hear some stories.

-Ro

 

 

 

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