brad pilon

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

February 18, 2015 by Roberta Saum Leave a Comment

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

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

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

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

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

Sharon, A Venus for Life

February 9, 2015 by Jenny Leave a Comment

Sharon placed in our recent VT12 contest

She did a fantastic job, and these before and afters only capture a portion of her total transformation. Sharon completed one round of 12 weeks with the Venus Factor system before the contest started.

This is what Sharon had to say about her experience:

I stumbled across this program on FB and watched a portion of the video, then deleted it. A couple of weeks later, I came across it again. I know things happen for a reason, so I decided to watch the entire video and haven’t looked back since! My experience with Venus has been amazing! I’ve had a few setbacks and have had quite a bit on my plate. I’m opening a new business in two months, started a class that is very demanding of my time, have a full time job, a part time job and then I had to fit in a diet and exercise regime. I wasn’t always able to maintain self control as I love my sweets but that’s the beauty of this plan. You can have what you want as long as it’s budgeted in! However, if I fell off the wagon, I’d just get back on! The exercises were my favorite of all! I used to use workout videos and they got VERY boring. These workouts were always different, very challenging and had instructional videos to watch if I didn’t know how to do it. I NEVER missed a workout, ever! I may have had to do them on different days than I had planned and even sometimes back to back days but NEVER missed a workout! The best part was I could watch my soaps on TV AS I worked out. (I am quite the multi-tasker! Lol. Gotta use my time wisely, I’m busy!) Since I’ve started, I’ve actually inspired others, most importantly, my 18 year old daughter and that is soooo exciting for me! ME, an almost 49 year old, in menopause and a mom of an adult…an inspiration to others? Wow!!!! I weigh less now than when I was 29 and I’m positive I have more muscle now than I did then! This is definitely a program I will use the rest of my life. It’s the only thing I’ve used that made sense and that I’ve seen results with that I know I can actually do long term. Although I am pleased with my results, I feel as though I could have done so much better had I not been so stressed with so much on my plate and a little more self control. However, I do know in my heart, I will continue to get better after the contest. I’ve only just begun! Thank you Venus!

Sharon’s Results

Sharon lost 4.25 inches from her waist in only 12 weeks!

Sharon looks so confident and happy!

Sharon was a joy to interview and she has some wonderful advice to pass on to the next round of Venus contest participants. Listen to Sharon’s interview here.

Podcast: Play in new window | Download

Filed Under: Contest, Diet, transformation, Uncategorized Tagged With: becoming a venus, brad pilon, Contest, contest interview, contest prep, diet for weight loss, Eat Stop Eat, goal setting, injury, john barban, The Venus Factor, transformation contest, Venus Index, venus index contest, vt12, work arounds, working out for shape

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

February 6, 2015 by Roberta Saum 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.

Common protein supplements.

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:

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.

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.

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.

I had my carbs earlier in the day.

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.

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: Anything Goes Diet, becoming a venus, Bobbie Carper, body composition, brad pilon, diet for weight loss, Eat Stop Eat, goal setting, john barban, The Venus Factor

What does exercise actually do for us? Uncensored Podcast

February 4, 2015 by Roberta Saum Leave a Comment

What benefits do we get from exercise?

What is cardio training?

What is resistance training?

What training is oxygen dependent?

What type of training causes muscle growth?

What is cross training?

What is low intensity training?

What is high intensity?

What is interval training?

What happens at the muscular level?

What makes the muscles stronger?

What about the angle of the muscle fibers?

Can you get stronger yet not bigger?

What makes the muscle get bigger?

What about capillary density?

What about the shape of the muscle?

What about the tendons, bones, and ligaments?

What is sustainable exercise?

What about stress and repair regarding adaptation?

What is over training?

What about muscle memory?

How does cardio effect health markers?

How does this effect insulin sensitivity?

How does this effect fat loss and energy usage?

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

What about cumulative effects and stress?

What about consistency and transient benefits?

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

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

Leah lost the baby weight and more with Venus

February 2, 2015 by Liss Graham Leave a Comment

Leah’s stunning transformation using the Venus Factor system in only 12 weeks!

Leah placed in our recent VT12 Venus Transformation Contest.

She did a phenomenal job and her results display the hard work she put in. Leah brilliantly navigated through postpartum recovery and breastfeeding during her stunning transformation.

Leah made a mental and physical tranformation

Here is what Leah had to say in her own words

I am forever grateful for the Venus Factor and its community as my life has been forever changed! Little did I know how simple it was to have the body of my dreams, I only wish I found this sooner. I have always had a love for exercise and grew to find a passion in weight training. My weight started to change suddenly as I hit my thirties. I thought, maybe this is age related? Or because of a new relationship or both! It just started to go downhill from there. Many major life changes caused my weight to continue to escalate fast and seemingly out of my control. I decided I needed some help as my workouts just were not cutting it anymore. I enlisted a personal trainer at my gym and worked out hard. That was the most intense exercise ever and I hated it! But I did it faithfully trying my hardest to get the increased 40 pounds off. I ate healthy and worked out three times a week and barely lost weight. I managed a total of 15 pounds down in 5 months. Hardly satisfying after all that effort. Then I got pregnant, up another 45 pounds! It was depressing. I worked out my entire pregnancy, I ate really healthy. And I hoped the weight would fall off after my daughter was born but it stubbornly did not. Yoga, stroller fit, weight training, yet my weight seemed stuck. Many people agreed that it was just part of becoming a mom and never to expect to have my flat stomach again. I just could not accept that outcome and could not help but notice that this was not true for everyone. There HAD to be a way!

Then I came across Venus Factor “accidentally” through an ad and decided to check into it. The concepts just made sense so I decided to take a chance and try it out. I had nothing to lose except the weight. When I listened and read all the material it just clicked and I immediately gained insight to why so many of my efforts were failing to work. I started right away and immediately started to see it was working. I began to LOVE my workouts more than ever before and now I have a lifestyle that is so effective that it makes it so easy to maintain. I love that I can eat the foods I want and just pay attention to how much and when I eat it, adapting to normal life rather than living abnormally. Once you can experience for yourself and know why something works it’s hard not to do it. All the guesswork is gone and now I have a way of life that gets me the results I desire. At times going through the process there was doubt, even despite some serious weight loss and even still I have moments that I need reassuring. But I have the community of women to talk with and get their insight from and ask questions and this is truly priceless. They all understand what the process is like and had the same doubts and experiences yet are successful. They helped keep me motivated and focused during my weak points. The best part is I have reached results in my weight and physique that I didn’t even think or dare to dream of having at this stage in life. I have surpassed my “ideal” weight I thought I wanted and I fit smaller sized clothing than I can even remember. Ultimately, I feel more geared up for success in every area of my life after accomplishing this goal. If I can do this, I can do anything! Thank you Venus Factor and to all the Venus ladies, I am a changed woman!!

Leah with her brother before she found the Venus Factor system

Leah with her family after her transformation

Leah loves the online Venus community

You can find Leah active in the Venus community and read her blog!

Leah is active in the Venus community!

Leah’s Metrics Results

Leah loves the weight lifting portion of the Venus Index program

You can listen to Leah’s story below where she tells exactly how she did it.

Podcast: Play in new window | Download

How do you recover from the SPLURGE of stress hunger?

January 23, 2015 by Roberta Saum 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!

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 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: Anything Goes Diet, becoming a venus, Bobbie Carper, body composition, brad pilon, diet for weight loss, Eat Stop Eat, Fit at 50, goal setting, john barban, The Venus Factor, transformation

Why are we so fascinated with EXTREMES? Uncensored Podcast

January 21, 2015 by Roberta Saum Leave a Comment

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:

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Filed Under: Exercise, Health, Podcast, psychology, Uncategorized, Uncensored Podcasts S03 Tagged With: Anything Goes Diet, brad pilon, Eat Stop Eat, john barban, The Venus Factor, uncensored podcast, Venus Index, working out for shape

How to enter the next Venus Contest (STARTS NEXT WEEK) on January 19th

January 4, 2015 by Roberta Saum Leave a Comment

Come join our community of successful women!

How would you like to join our community of successful women?

Those who have the most success participate in the private online community of women only. This is where they meet new friends and find support. They learn from others things they never would have thought of.

This is how we learn SUCCESS and how to live the life of a Venus.

Some like to enter a contest for motivation.

Instructions for entering a Venus Contest are here: How to ENTER A VENUS CONTEST.

The 2015 schedule of contests is here: 2015 Contest Schedule.

See you on the inside!

-Coach Roberta

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Filed Under: Contest, transformation, Uncategorized, weight loss Tagged With: becoming a venus, Bobbie Carper, body composition, brad pilon, contest interview, diet for weight loss, goal setting, john barban, The Venus Factor, venus index contest, working out for shape

Venus Transformation Contest Schedule for 2015

December 29, 2014 by Roberta Saum Leave a Comment

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: Anything Goes Diet, body composition, brad pilon, diet for weight loss, Eat Stop Eat, goal setting, john barban, The Venus Factor, transformation contest, Venus index Transformation

What About Protein Dosing? Uncensored Podcast

December 24, 2014 by Roberta Saum Leave a Comment

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

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Filed Under: Food, Metabolism, Muscle Growth, Uncategorized, Uncensored Podcasts S03, weight loss Tagged With: Anything Goes Diet, brad pilon, diet for weight loss, Eat Stop Eat, goal setting, john barban, muscle growth, The Venus Factor, Venus Index

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

IMMERSION Clients May Login and Download Podcast Here

Sharon, A Venus for Life

Sharon placed in our recent VT12 contest

This is what Sharon had to say about her experience:

Sharon’s Results

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

What protein should you eat?

An example of a deficit day for me:

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

What does exercise actually do for us? Uncensored Podcast

IMMERSION Clients May Login and Download Podcast Here

Leah lost the baby weight and more with Venus

Leah placed in our recent VT12 Venus Transformation Contest.

Here is what Leah had to say in her own words

Leah loves the online Venus community

Leah’s Metrics Results

How do you recover from the SPLURGE of stress hunger?

What happens when your body adapts to too much food?

How can you recover after a splurge?

Why are we so fascinated with EXTREMES? Uncensored Podcast

Why are we fascinated by pushing ourselves to extremes?

IMMERSION Clients May Login and Download Podcast Here

How to enter the next Venus Contest (STARTS NEXT WEEK) on January 19th

Venus Transformation Contest Schedule for 2015

Here’s the schedule:

Jan 19th – April 13th

May 11th – Aug 3rd

Aug 31st – Nov 23rd

What About Protein Dosing? Uncensored Podcast

How much protein do you really need?

IMMERSION Clients May Login and Download Podcast Here

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