john barban

The Hormetic Effect Of Exercise; Uncensored Podcast

July 23, 2014 by Roberta Saum Leave a Comment

What is the correct balance or “sweet spot” for exercise?
What is too much, and what is too little?

The Hormetic Effect Of Exercise

What is “sweet spot” for the amount of stress or dosing workouts?

What are the various effects of exercise?

What about too little or two much exercise?

What happens when you do the right amount of exercise?

What about exercise performance?

What are the side effects?

What about health ramifications of exercise?

What is the concept of working out for being healthy and look good?

What is the right balance for exercise and nutrition?

How does exercise effect your digestion?

Listen to what John and Brad have to say about The Hormetic Effect of Exercise:

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Filed Under: Uncategorized, Uncensored Podcasts S03 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, weight training, working out for shape

You can win a Venus Transformation contest in your 60’s; Ana Gomez

July 21, 2014 by Roberta Saum Leave a Comment

I am 60 years old and never imagined feeling healthy at this age,
knowing that this lifestyle will help me feel and look better.
It’s a dramatic change for someone who never visited a gym before.

Ana Gomez came in tenth place in our Venus Transformation contest VT10

Ana’s own words regarding the Venus Factor:

With the help of Valero Fitness Subsidy Program, I lost 36 pounds and prevented the return of cancer I joined the local YMCA and started going to Pilates classes which led me to other classes including Venus Index Program which I attribute the most to my success. During this VI10 contest I lost another 10.3 pounds.

As a cancer survivor, I know that exercising can help me live longer. Most if not all survivors find a new priority in life: keeping cancer from returning. After intensive research, I came to the conclusion that exercising after medical treatment was equal to a longer life and less recurrence. My goal then was to eat right and exercise, but I did not accomplish my goal for almost seven years.

I had tried every new diet in the market and media, constantly on and off of them. I had tried among others, Adkins, 3-day diets, weight watchers, the zone and nothing worked. After seeing a flyer at my local YMCA, showing before and after pictures of the Venus Index Instructor Liss Graham, who had the same problem I had for years, I enrolled in the class and just a few months later I was doing and “after” photo shoot. The program is design to create the perfect hourglass figure. The difference in my body shape was unbelievable. The beauty of this program is that it is not boring at all as every class is a different workout. Venus Index taught me to count calories, how to measure myself and keep a daily log of each indicator. Another tool that works for me is taking pictures every week to compare the progress. It is always best to compare yourself to yourself instead of finding random people who are not your height or age.

The most drastic change was counting calories and keeping a balance during the day/week. It’s amazing to see how I used to eat chicken nuggets as a snack without realizing that it was almost half of my daily calorie intake. My quick snack fix is a tablespoon of peanut butter, Ad-Mak crackers and a wedge of light laughing cow cheese. Now I enjoy salads and raw veggies with every meal.

My favorite workout routine is lifting heavy weights – it is what builds your shape. I use weight-lifting gloves, dumbbells, barbells, stability ball and a bench; I also use my fitness Pal iPhone app to count calories. I am addicted also to Venus Index webpage, I recommended EAT-STOP-EAT book to several people, I tell them that after I read this book, all the pieces started falling in place and started to make sense, only to reassure I was on the right track. A person usually questions you on the FASTING, so when they read the book and the precise explanation they start fasting. I personally drop 2.5-3 pounds when I fast.

Family members showed interest after they noticed that something I was doing was working. Now, several family members have started going to their local gyms after following my advice. I coach them over the phone and it’s working for them as well.

I am 60 years old and never imagined feeling healthy at this age, knowing that this lifestyle will help me feel and look better. It’s a dramatic change for someone who never visited a gym before. How I feel after every workout has made me become addicted. Today, workout is priority – my life and my days are planned around my 60-minute workout. I feel empowered!

Questions and Answers with our Venus winner Ana

How did you find the Venus Factor?

At my local YMCA. There was this flyer posted announcing the start of a VI class with pictures of one lady that placed high on one of your contests and she was teaching VI at the YMCA (Liss Graham). I saw the before and after pictures and caught my attention.

What aspect of the program was most beneficial to you?

The diversity of the program. Different every day!

Did you like the Venus workout?

I got addicted after I found myself not missing a class and wanted to go workout, I love it.

Which workout(s) did you use?

The class started with Phase I and went on and on with all workouts available

What kept you motivated?

The fact that I was seeing my own transformation, exactly as it was explained in that flyer, and the way my body felt, stronger every day.

Do you have a particular style of eating?

I usually do a lot of less than 50 calories snacks through the day, even if I am not on deficit mode. Other than that I do fruit in the morning, salad or veggies at lunch and a big salad with some protein at night

Did you use the undulating diet protocol? If so how did it work for you and did you make any modifications?

I did but I experience tiredness at first so I decided to do the deficit days when I was not schedule to WO so actually was 3 days a week.

Did you use any supplements?

No.

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

No.

Did you find support with friends and family?

Absolutely, furthermore seeing my transformation motivated them to start.

What was the hardest obstacle to conquer?

My sweet cravings before going to bed. I ask our instructor and she recommended Greek Yogurt and strawberries. That took care of it.

How did you feel about your final pictures?

I am my worst critic, I believe I could’ve done much better. Which being that critic to myself has been helping me during my VI journey.

Is this a lifestyle you will continue?

Definitely, I adopted this new lifestyle as part of my life and ever since then, my plans are scheduled around my workouts.

What is your best advice for other Venuses?

If you really want this change in your life, you have us to prove Venus Index works. So just adopt VI as part of your life no matter what. Some days you will be so sore you don’t want to hear about VI but two ibuprofen will take care of that, forget about your soreness and keep up with the next workout. Never Give Up!!

P.S. My husband reminds me every time we are traveling or out of town, ~you don’t need your dumbbells to workout, don’t create excuses, you can work out without dumbbells, just be creative. So True!!

There are NO SHORTCUTS for FAT LOSS; says contest winner Michal

July 14, 2014 by Roberta Saum Leave a Comment

Michal lives in the Philippines with her family.

Michal Gansad came in fifth place in our Venus Transformation contest VT10

Michal’s own words regarding the Venus Factor:

I had a baby last June 2013, ten months ago which caused me to gain lots of weight. I weighed around 183 lbs. after delivery and from then I struggled to put off those unwanted weights.

I am really huge from my youth. And as expected, I also have a lot of health issues because of that. But in 2010 I started to use a product that helps me become skinny but not lean enough having more or less 32% of body fat using the Tanita Scale. So, I am always positive that I can make it lose weight again. But then, I became disappointed because the magic diet seemed to lost its power. It does not work for me anymore. So, I searched for a solution and this time I wanted it to be a lasting solution. Fortunately I found Venus Index from searching in the internet. After being convinced from their presentation, I joined the community last October 2013. From then on, everything has changed for the best. I learned a lot and have to learn a lot more. There is no such thing as magic pill, or magic diet no shortcuts the first thing I learned from joining VI. Everything I went through VI are just wonderful, it is worth the pain. The sacrifices of eating deficits and doing all the work outs laid in the program improves my mood in day to day basis. It also improved my looks than before when I am lighter by using the product I mentioned earlier. Now I feel I am being freed from all those myths that I believed before. I am not dependent to any slimming products anymore.

Even if I will not win in this VT10 contest, even if I get pregnant again and gain weight, I already consider myself a winner for life, as long as I stick to VI practices. Golden ratio is within my reach, and I am a winner.

I also want to share that I do all my work outs at home. Having a baby and still breastfeeding, it is a challenge for me to drive 35 km. just to hit the gym.

Questions and Answers with our Venus winner Michal

How did you find the Venus Factor?

I found Venus through the Internet. At that time, my previous solution of losing weight did not work any longer. FYI, I am using Herbalife shake at that time if you are familiar with it. They always emphasize about the importance of taking breakfast using their product, of course. But then after delivery, while using the same routine, nothing works, if there is just a little change, that is why I did not stop searching solution and I found Venus. I found the best way so far.

What aspect of the program was most beneficial to you?

The truth about calorie intake, importance of fasting, fasting techniques, undulating protocol, the community, the girls supports sharing insights, podcast, workouts, almost everything in Venus benefits me.

Did you like the Venus workout?

Yeah, so much, the only work out I tried that works for me.

Which workout(s) did you use?

I completed the first 12 week program then, from VT10 to finished completed only up to 10 weeks Final Phase. Because my husband came home for vacation from work, it interferes my routines, lol. I actually asked John Barban what should I do after having few weeks of rest, he said I can repeat Final Phase. But I did not make it due to my busy schedule. So, I decided to go back to the basic and I will never give myself permission to jump forward without completing it.

What kept you motivated?

Honestly I am not motivated all the time, but then, I think about my health, my family’s health, about getting older, I am now 38 years old, I always wanted to get old healthy and fit, along with my family. I want to be like you, like Liss, like Alisha and all other good example Venuses. So, I keep telling myself to move ahead.

Do you have a particular style of eating?

I am not that strict these days unlike last time when I am in the VT10 contest. I just do the usual, eating breakfast late, sometimes I eat once, sometimes I indulge, I am only mindful about the principles of calorie deficit and calorie maintenance.

Did you use the undulating diet protocol? If so how did it work for you and did you make any modifications?

Yes. I just follow the advice I read. For example the post from VI Facebook page about the concept of the Reverse Taper Diets, it talks about fasting duration depends on our waist in inches. I apply it to myself.

Did you use any supplements?

Sometimes I take local probiotics. I stopped taking my Herbalife supplements for a long time ago after finding Venus. Then, recently I found out about GMO’s. Soybeans and corns from U.S, they are GMO (genetically modified organism) that causes leaky gut syndrome. I find that so scary, everything in the supermarket even supplements, we not that sure whether it is contaminated or not. So, I decided to go natural.

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

Yes, I did. I am in HOLO/GOLO2 group. We have spreadsheets where we can put our stats, our goals and our actual accomplishments. Being in that group increased my knowledge on dealing with my weight loss goals.

Did you find support with friends and family?

Just few people knew I joined VT10. They don’t even know what was it all about. So, I don’t depend on them for support. I get most support from the Venus community and from the group.

What was the hardest obstacle to conquer?

My being imperfect, that’s the hardest. When you start to astray from what you are doing, it is difficult to get back on the track.

How did you feel about your final pictures?

Not so sure if I did well. I even doubted to submit it or not, but I learned from the podcast that we are the worst critics against ourselves, so I submitted it anyway to let other people judge.

Is this a lifestyle you will continue?

100 percent yes. What else can I do, is there any better way? I guess nothing.

What is your best advice for other Venuses?

Just keep learning and apply. Make time to do what is needed.

You can find Michal in the online Venus community.

The final sprint for the contest; Don’t let FEAR stop your DREAM.

July 11, 2014 by Roberta Saum Leave a Comment

I’m still pinching myself the way I did back in my Venus Transformation contest days. What, am I really Cat Woman now??!!

The final contest sprint

Many of you are now in the final stretch at the end of the VT11 Venus Transformation contest. This is where you can make the final push with workouts and and a little more effort on the diet compared to a normal season of life.

It’s okay to put in that extra effort which is a bit more than a normal sustainable effort.

It’s okay to sprint for a few weeks.

Fear

Along with that sprint comes fear. Fear of letting yourself down. Fear of letting others down. Fear of failure. Fear of being a dork. We all have these fears, and they don’t all go away. We have fear when we push for something hard and try something new like a contest.

Even though there really is nothing to fear, we fear. In many ways there is nothing to lose, but we conger up the fears.

I’ve been ready and in shape most of this year for a photo shoot, yet fear was stopping me from actually booking one. I do a lot of networking online and have met some amazing and talented people.

About a month ago I finally contacted one of my online photographer connections. His name is Ryan and I really liked the work I’d seen him post. When I showed Ryan some examples of what I’d like to do with the superhero theme his interest seemed to perk up.

I had wanted to keep it a secret, in case I failed. I wasn’t planning to tell anyone. But Ryan was so excited that he posted a status update stating that we were doing a superhero photo shoot and that it was going to be “epic“.

Then the pressure was on because the secret was out. All his friends and all my friends could see it. So the panic and fear started.

I can honestly say that every day since then has been filled with fear, sometimes to the point of feeling ill and losing sleep (which makes EVERYTHING worse). Some of my friends know as I posted some funny status updates, or even gym workouts at the “lonely sheriff gym” which made some of my friends chuckle. Fear makes us feel alone.

Someone had posted an inspirational poster about “Setting a goal that is so exhilarating that it excites and scares you at the same time.” That pretty much summed up the two weeks for me prior to the “superhero photo shoot”.

I’ve got some amazing and talented people I’m connected with now. Every time I post a question about a personal problem the knowledge and generosity never ceases to amaze me. Not only from local friends but from people who I’ve never met in person. It’s simply amazing.

So some of my fear was that I didn’t want to let these amazing people down, or look like a dork or failure to them. I know I shouldn’t care about what people think. I’ve learned not to care about what mean people think, but I still care about what people think who I know and respect.

I was so sick with fear that at times I wanted to just call the whole thing off, so the pain would go away. But then I knew I’d have other regrets, and other pain.

I’m really glad I didn’t give up, because the prize was amazing.

It takes a TEAM

I can’t say enough about the fact that it takes a TEAM to pull this off a photo shoot like this. All I did was work on my body and the costume, and even all that took support of family and friends.

Then add in hair color, nails, hair style, borrowed boots (for the Ninja scene not shown in this post), general assistance and driving around, makeup artist, amazing photography skills, etc. Things like this don’t happen solo. It takes people helping people. It does take a team.

A team takes teamwork skills, and thinking about how you effect others around you.

When you get a chance, help others out. What goes around comes around.

This was my team:

Photographer Ryan Lazalier

Makeup artist Diana Jeanette

Hair Stylist Shayn Guenther

Assistance from my dear friend and amazing woman who will soon realize her own dream of being a fitness competitor Nancy J. Meuer

I’m actually the 53 year old model living my dream (Roberta Saum)

In the days prior to the event my nails and hair color were done by HairHouse ‘N’ NailSaloon and Mekayla Ladd

The amazing thing about this event was that no money exchanged hands. This was totally made up of a group of people helping everyone else build their portfolio’s. Not everyone gets this type of opportunity. I was lucky, but I also spend a lot of time helping others out.

That’s how this sort of thing works. It also helps when you are willing to do something different, out of the box, and scary, like dressing up like a cat woman. This gave the creative people on the team an ability to use their talents in a fun and unique way. They wanted to do it. In fact they were excited to do it.

When Shayn and Diana showed up to do my hair and makeup they immediately made me feel at ease. Diana did an amazing job on my makeup. Shayn took the effort to add in my hair extensions and style them to match and blend beautifully with my hair.

My hair was highlighted by Danna Ladd at HairHouse ‘N’ NailSaloon. Danna used a very complicated mix to make my hair match the extensions I had.

Danna’s daughter, Mekayla Ladd, gave me a pedicure and manicure.

For your own success in the fitness game it means setting up your own team. Get friends and family on board. We all need support. Every situation is different. Some really need the online community for support if their family is not on board. Some have local friends. Some have friends who don’t agree with methods. Remember this is YOUR journey and not everyone will understand. It might be a fight for yourself, the fight is worth it. So keep fighting the good fight until you get the team that works with you. And always remember team is about give and take.

About the costume

Many people have asked about the costume and scene so here are the details on that.

I pieced together most of the costume with items from Yandy.com. That is where I got the black pleather pants, camo top and shorts, cat woman mask, whip, and gloves.

I had to experiment and try things out for the costume. At first I put the camo belt around my waist in a crisscross pattern, then went shopping for a waist belt and shoes. I scoured the big local shopping mall and almost gave up, then at the last minute I found the shoes and the belts which I ended up using for the crisscross. I decided to use the camo belt around the waist. Then I had the idea to cut off the top of the camo shorts (along with the belt loops) and attach them to the black pants. It took a bit of sewing skills and some Velcro pieces.

I had to alter the pants to fit as they were baggy in places. I also had to modify the gloves which were too long for me (I’m short so they reached up to my armpits!) I rolled them down and then they looked funky so I added some leather and buckles to the top cuff. I found some cheap boots at a used clothing store. I cut the leather and buckles off the boots and sewed them on the top cuff for the gloves.

I also had to modify the mask as the holes for the eyes didn’t fit my small face.

I had to use duct tape to hold the crisscross belts up in place on my upper back. I needed my assistant Nancy to help with that. The belts were brand new like the shoes and I didn’t want to cut them as they will be useful as normal clothing items.

The weekend before the photo shoot Ryan scouted dark alleyways in downtown Sacramento and practiced some night photography. When he told me about it I feared a bit for our safety since we would be preoccupied with our work and not as aware of our surroundings as we should be. I arranged for someone to watch out for our safety and who would call it off mid scene if it got too dangerous.

We actually had some close calls with the local night life, but everything worked out fine.

At one point we had a makeup disaster and had to go to a local grocery store for some quick fix items. Dressed as I was in pleather and dark makeup, I’m pretty sure the locals thought I had different business in town. Nancy and I got a good chuckle out of that, but we motored on with purpose and did what we had to do to get the job done.

The alleyway for the cat woman picture was in downtown Sacramento. Here’s one more picture from that scene. You can see Ryan’s creative talents in both pictures.

My friend Nancy said of Ryan, “Wow, he got down on the ground and got dirty to get some great shots of you!”
Yes he did and it was awesome.

One of the comments my friend Nancy made about Ryan was “Wow, he got down on the ground and got dirty to get some good shots of you!” Yes, we all noticed that. And let me tell you that alleyway was filthy. Ryan is an amazing and down to earth guy who I thoroughly enjoyed working with. I hope to get more chances to work with him. I have a feeling it might happen again someday. Since then he’s asked me to help coach him on “getting lean” and I can honestly say it’s my pleasure to help.

I told Ryan I’ll be cracking the whip! I have one now you see, as I am Cat Woman!

Ryan named the first picture “Catwoman GI Jane“, and the second picture “Alley Cat“.

Don’t let FEAR stop you from achieving your DREAM

So the bottom line is you won’t really know the outcome until you do it. Take a leap of faith. Believe in the hard work you’ve put in. Believe in yourself even though the fear still exists.

If it’s one of our contests you are doing, in many ways you have nothing to fear. Just like my superhero photo shoot, if the pictures didn’t come out no one has to see them. If you you don’t like them, just keep them to yourself and keep on swimming.

We keep everything about people in our contest completely private and confidential. Unless you place in the top 10, no one will even know you entered unless you talk about it. No one except the contest judges will see your pictures unless you place, and then your awesomeness will be shown to the world.

Do this for yourself, not the contest. It’s an investment in yourself. Even if the outcome isn’t what you wanted. That is how we all learn. Learning is an investment as much as success is.

Think of your photo shoot as something for you to have to look back on. Just like when you take your family portraits. It’s a memory of a special time. Even though my VT3 and VT4 contest photo’s are a couple of years old now they hold very special memories for me. I’m glad I have them. Someday when I’m 90 years old I will have them to show when I tell my old lady stories about my life if anyone bothers to listen.

We all have fear. Some of it never goes away. Some of it makes us feel ill. Don’t let it stop you from achieving your dream!

The deadline for submitting the VT11 contest final pictures is August 11, 2014 midnight. If you are in this contest and you are delayed due to waiting on photography final processing all you have to do is email me (roberta.saum@gmail.com) and let me know. The front page newspaper picture must be dated August 11, 2014 or earlier.

I look forward to seeing your hard work shine!

-Coach Roberta

(You can find me in the online community.)

Find out more about Venus Transformation contests:

Filed Under: psychology, 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, Venus index Transformation, working out for shape

What about Wearable Fitness Technology? Uncensored Podcast

July 9, 2014 by Roberta Saum Leave a Comment

What is biofeedback?

How does biofeedback relate to wearable fitness technology?

What about biofeedback that you feel VS data?

How can this change your relationship with your doctor?

Who owns the data?

What about accuracy?

What about knowing your own body?

What about knowing the feeling of eating the right amount?

What about the pros and cons of the data?

Is it necessary to have these devices to be successful with fitness goals?

What will we need to focus on the most once have these devices?

What is the race in fitness technology about?

Listen to what John and Brad have to say about wearable fitness technology:

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Filed Under: Health, Uncensored Podcasts S03 Tagged With: body composition, brad pilon, Eat Stop Eat, goal setting, john barban, The Venus Factor, Venus Index, working out for shape

Venus mom Erin says “Just do it!” regarding the Venus lifestyle for fat loss

July 7, 2014 by Roberta Saum Leave a Comment

Erin says “Do it. Just put your mind to it, and do it. You will surprise yourself at what you are capable of; you are stronger than you think.“

Erin Martin came in seventh place in our Venus Transformation contest VT10

Erin’s own words regarding the Venus Factor:

What Venus means to me:

I was postpartum with my second child and struggling to lose the weight on traditional diets. I was able to lose the pregnancy weight but eventually stalled. I was still overweight and really unhappy with how I looked, I was self conscious and uncomfortable in my new maternal body. Same story, different girl.

My husband found Venus by chance, he watched the video and told me he thought I should take a look. I was reluctant, I didn’t want a gimmick, or fad, or pill, after all I’d come this far on my own, “doing it right, with diet and exercise.” I just needed to keep going and add more cardio. With two small children, adding even more cardio, and possibly a new stroller, wasn’t all that appealing. After a day or two I sat down and watched the Venus Index video, and was intrigued. The theories made so much since to me, I finally felt like I understood what was going on with my body. I really appreciated all the science and research John and partners put into the system, and shared so openly. It’s actually what “sold” me.

I joined Venus in November 2013, and started the contest in Jan 2014 to keep me focused. As of today I’ve lost a total of 74 pounds on my journey, the last 20 pounds of which, are thanks to VI. I have learned so much about my body, how I respond to food and what I actually need. I’ve learned how to control things through eat stop eat, intermittent fasting, weekly caloric control, when to eat low, when to eat up, and book-ending special events. I’ve learned how my body responds to exercise, and it’s OK that I hate cardio. I do three to four Venus workouts a week, in 30-45 minutes depending on the day, and that fits into my life. That’s what makes Venus my lifestyle, it is adaptable, it is flexible, and I am in control. I can now balance food, exercise, work, children, and social events; navigate emotions, motivations, relationships, and negativity with confidence. I have confidence and comfort, not only in my appearance, but in myself and my abilities. I am Venus.

Questions and Answers with our Venus winner Erin

How did you find the Venus Factor?

My husband actually found Venus for me. He knew how much I’d been struggling with hitting plateaus despite doing “everything right.” He watched the video and encouraged me to as well. I was very hesitant because I didn’t want some gimmick, pill, or fad. I’d been working at a healthy weight loss for over a year, after the delivery of my second child. Well, I obviously watched the video.

What aspect of the program was most beneficial to you?

Being in health care, I felt I had a pretty good understanding of nutrition and how the body works. The science behind why women get stuck, and how to fix it with “eating up” and keeping leptin at optimal levels was the most beneficial. I’m the type that “needs to know why”, and because the program made since to me, I was able to stick to it and be successful.

Did you like the Venus workout?

Yes. I am unable to do massive amounts of cardio, so finding a way to exercise that I actually enjoyed was great. I like that I can do the program at home while my children nap.

Which workout(s) did you use?

I started with the 12 week program, then progressed to the final phase work out series. I am now doing the advanced strength series.

What kept you motivated?

Keeping motivated to reach the “goal” was easy. I looked and felt better, so I just continued to push myself to be the best me I could be. I entered the contest to keep on track. Now, while figuring out maintenance, I’m having a harder time figuring out my motivation.

Do you have a particular style of eating?

No. I don’t think the way I approached the program fits into any one particular style of eating. I use concepts and values from each style and made them fit with what is important to me. The biggest key for me, is being aware of calories. When I first started counting calories, in October 2012, I was shocked at what I was blindly putting into my mouth. I was easily eating 3000 calories. I’ve always felt that I had a pretty healthy diet, but I lacked portion control.

I was actually very surprised that eating “clean” and “whole foods” were a thing. It’s the way I was brought up. We eat very little processed foods. We did however, fall into the trap of eating out too often while I was pregnant and undoing some of those habits became difficult. Now, I cook 5-6 nights a week, and eating out is for special occasions. I typically do a daily 18 hour fast, eat “low” during the week and eat up on the weekends. If I know we have a function or “big” weekend, I will incorporate 24-hour fasts to maintain my weekly caloric budget. The most important meal in my household is dinner, we eat as a family and I budget my daily calories around that meal, and always eat dinner.

Did you use the undulating diet protocol? If so how did it work for you and did you make any modifications?

The first 12 weeks I followed the protocol. Well I guess only the first 10 weeks, exactly as written. The contest started in what would’ve been my 10^th week, so I started over, week one, day one on the first day of the contest. I was amazed at the differences I was seeing in my body, not only composition, but in how I felt. At first, eating 1000 calories was very hard, but I got used to it quickly. I stuck with the undulating protocol, extra fat, extra protein, through out the contest. I did not “eat up” carbs because of the photo shoot, and my body bloats in reaction to extra carbs. At that point I was eating as low as I could with one eat up day every 5 or 6 days. I’d never go more than 6 days without a maintenance day. I usually followed a maintenance day with a fast.

Did you use any supplements?

Yes. The last three weeks of the contest I used leptiburn, prior to that, nothing other than protein powder/shakes to help me meet my daily protein number.

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

In the beginning I did use the community. I was able to get help answering questions, get support, and I even tried blogging a few times. You need to offer support to get support and I just wasn’t that involved. I really “lost interest” after the first of the year when so many women joined and after the 400^th “is this real” question, I stopped utilizing it. I still listen to podcasts and read the Venus blog however.

Did you find support with friends and family?

Yes, for the most part. My husband was my biggest cheerleader. He knew how uncomfortable I was in my body and enjoyed watching me take control. He encouraged me and loved that I was becoming excited about the changes I was experiencing and comfortable in my own skin again.

What was the hardest obstacle to conquer?

Negative attitudes and comments. They were hurtful and two fold, sabotaging and made me think was I really THAT bad before! Second was figuring out how to fit lifting into my life when I started working again. Making ME a priority.

How did you feel about your final pictures?

I was a little disappointed. I didn’t come out quite as I’d hoped. I practiced my poses in the mirror, and even brought a mirror with me to the shoot, but dang, posing is HARD!! It’s really difficult to get that strong, yet relaxed look. My neck tendons are apparently connected to my abdomen. I am much happier with the pictures I took for the cover. I was able to look fit, but relaxed. It was very exciting to “see” what others saw. I was proud of myself and felt “Hot” for the first time in a very, very long time.

Is this a lifestyle you will continue?

ABSOLUTELY! I really enjoy lifting, truly enjoy it. I like feeling strong. I like looking strong. The eating portion will always challenge me, but I know that if I falter, it’s not the end of the world. I have tools to prepare for big events or make up for a goof, if I need. I can participate in social eating without feeling bad. The tertiary style of eating, as John calls it, perplexes me, and will for a while. If I am not cognizant of what I’m eating, I easily overeat. I’ve actually over eaten to the point of true discomfort. I’m slowly learning my lesson. I’m slowly learning to feed my body, not my taste buds!

What is your best advice for other Venuses?

Do it. Just put your mind to it, and do it. You will surprise yourself at what you are capable of; you are stronger than you think. The 12 weeks are going to go by either way, you might as well focus those 12 weeks on doing something beneficial for yourself. If you are doing the contest, my advice is practice posing. No matter how silly you feel, practice. Get the muscle memory, so that your pictures will turn out how you hoped they will, and how you envisioned them.

Ever feel like your self esteem is in the trash can?

June 27, 2014 by Roberta Saum Leave a Comment

Do you ever need to pick your self esteem up out of the trash can?
This is our kitty Briquette, she liked to play there. 🙂

The perfectionist mindset; a lesson from a selfie picture

Like most of us Venus women my life is very busy and I sometimes feel I’m running on empty. A couple of weeks ago I had a busy crazy day away from home. When I got home I made Randy laugh so hard at how silly I am:

I showed him the cute selfies on my phone (not me it’s the T-shirts that are cute). I pointed out look at this and that with my arms and shape. He was very perplexed. He said “Why do you tell me and show me the selfie? I am looking at you for real, the most beautiful woman I know, right there as you hold the phone!!”

I showed him the cute selfies (not me it's the T-shirts that are cute). I pointed out look at this and that with my arms and shape and he said "Why do you tell me and show me the selfie? I am looking at you for real, the most beautiful woman I know, right there as you hold the phone!!"

I showed Randy the pictures on the phone and I pointed out what I saw. He said “Why do you tell me and show me the selfie? I am looking at you for real,
the most beautiful woman I know, right there as you hold the phone!!”

I pondered that. Most of us women don’t view ourselves as others do. Even after we reach our goals. It’s been three years since I reached my goal and my mind still hasn’t caught up. I seemed to spend most of last year attempting to feel good about myself and my body and all I could see were my own flaws. It makes me sad that I wasted so much happiness doing that. I want to stop doing that.

We ALL have to work on self image issues for life (especially all of us girls). I used to not like selfies much but now I see some value in them as long as they are not the same thing over and over.

As we reach our goals we tend to move the bar, which is not such a bad thing. But we move from a big picture view and narrow down with a microscope view and nit pic ourselves to death.

We all think “we will be happy when…”

We all have this thought that “If I could only get to such and such a size, or weight, or whatever measurement you choose, I will be happy“. But the reality is that when you get there the internal issues are still there.

I have found that the internal issues are intensified and “right in your face” because all of the relationships around you change as your physical appearance changes.

Start building your emotional stronghold

People become jealous and mean (even if they don’t mean to be) the more successful you become. They won’t consider your feelings even when they take “righteous actions” that would obviously hurt anyone in your place. It really doesn’t really matter why people do it. Sometimes they don’t even know they are doing it, or they don’t know why they do it. Sometimes it is intentional and you will never know why because you are not them. It will happen and it does hurt. Your insecurities intensify. Then you need to learn to build an emotional stronghold.

Sometimes you reach a point where you have to work on internal things that you may have put off for a long time. It becomes a matter of emotional survival. I’ve had some real breakthroughs in this area recently and it’s such freedom. Especially when you realize people who you thought were your friends are not really your friends, and they never were. Once you realize that, then you know that you have nothing to lose. There is freedom in knowing that since you have nothing to lose, you don’t have to let them hold you back. Nothing they think, say, or do matters anymore. That is tremendous freedom for yourself right there.

Since you are successful, and you are becoming even more successful, you don’t have time for negative and mean people to matter. Brush them off and focus on something positive, like helping out a friend who really does want your help.

Here’s what John has to say about the perfectionist mindset:

Weight loss isn’t easy, if it were nobody would have a weight problem. The process takes work, discipline and dedication which is hard enough on it’s own…but if you also beat yourself up during the process it’s almost impossible.

We all struggle with our body image and our appraisal of ourselves on a daily basis, and in most cases (and especially with women) you are usually your own worst and unforgiving critic.

Through all the interviews I’ve done and clients I have coached I have learned that women are typically the hardest on themselves when it comes to evaluating their body and their progress in weight loss.

If you lose 1 pound this week it’s not good enough because the goal was 2 pounds. If you lose 2 pounds it’s not good enough because your thighs still don’t quite look the way you want them too. If you made improvements in your arms and butt you start focusing on your stomach instead.

This self criticism has to be put in check for your own sake. You are much more than the sum of your parts or the most recent diet success or failure.

Taking a broader view of who you are and appreciating where you came from and where you’re going will help reduce the volume of your inner self critic.

Quieting that inner critic is easier said than done and I’m not an expert at it…I get help from a secret weapon…that secret weapon is my therapist Dr. Nicola Bird.

I don’t really know how to describe her besides that she is amazing and her techniques work!

I do a regular podcast with her about the mental and emotional game of weight loss and you can listen to the podcast we did on quieting your inner self critic here:

Listen to Podcast here ==> Quieting Your Inner Self Critic

You can check out more of our podcasts on the site or subscribe to the Venus index podcast on iTunes.

John

P.S. Dr. Bird is a regular contributor to the Venus community and you can look forward to hearing more from her in the future.

She also has a program specifically designed to eliminate emotional eating, you can check it out here: ==> Dr Birds Program for Emotional Eating <==

Start working on internal issues now and keep at it for life

So the main point: Start working on your internal issues and your self image issues NOW, because they don’t go away when you reach your fitness and fat loss goals. In fact, those issues become intensified after you reach your goals. They intensify more as you become successful in all aspects of your life.

There is a fine line between knowing you have a problem that needs to be fixed VS disparaging yourself for it. Humor is good of course, and it’s good to laugh at how silly we are, while at the same time not damaging our own self esteem.

Here’s a poster I really love for when you are taking corrective action to fix the health problem of being over weight:

Something to remember when you are taking corrective action to lose fat.

Something to remember while you are taking
corrective action to lose fat.

There is a before and after picture of me in a costume that John liked for an article. When I first lost all my 85 pounds I used to laugh at the before picture and my husband Randy got really mad and scolded me. He said “You were always my lovely wife, even then. I’m glad you are happy now that you’ve lost weight, but don’t ever disparage yourself like that again!”

He was right. It makes me happy that he loves me so much. It was a great reminder to me that I need to continue to work on my own self esteem, probably until the end of my days here on earth.

Here are a couple of helpful podcasts on this subject with Dr. Nicola Bird:

Ask Nicola; Perfectionist Mindset

Ask Nicola; Learn to Love Your Body

When you let your self esteem fall in the trash can like I do;

You can choose to pick it back up
Listen to some of Dr. Nicola podcasts
Do other activities which help your mindset and self esteem
Switch your mind immediately to positive things
Stay only in the positive, so that means no gossiping about the mean girls in your life!
When you let self esteem get you off track with diet or exercise here are some tips to get motivated to get back on track.

We all have these seasons of getting off track with our mindset, with workouts, and with nutrition. Sometimes we have to make an effort to get back on track, and we do this for life. Since we are merely human it won’t be the last time we have to do it. We do get better at it as we practice, just like everything else we do.

Have a great weekend, it’s full of opportunity to make good choices.

– Coach Roberta

(You can find me in the online community.)

Filed Under: psychology, Uncategorized, weight loss Tagged With: Anything Goes Diet, body composition, diet for weight loss, Dr. Nicola, Dr. Nicola Bird, goal setting, john barban, The Venus Factor, Venus index Transformation

Can you be Addicted to food? Uncensored Podcast

June 25, 2014 by Roberta Saum Leave a Comment

Can you be addicted to food?

Can you be Addicted to food?

What about marketing and engineered foods?

How can we overcome being addicted to food?

How can we diet while addicted to food?

What part of the brain is effected?

Can you quit cold turkey?

What about sensationalized foods?

How can we avoid this problem when we need to diet?

Are certain food toxic?

Is there a toxic calorie level?

How do you make a diet fit for you?

How stressful is the style of eating to you?

What about “junk food”?

What is the best diet for you?

Can you pick and choose from various diets?

How can you pick a style of eating for yourself?

Can someone do a free for all diet?

What about diet when we are traveling?

How do we fit in intermittent fasting or Eat Stop Eat?

How do we make a diet fit for ourselves?

Can we eat without a plan?

Listen to what John and Brad have to say about food addictions and finding the right diet for you:

IMMERSION Clients May Login and Download Podcast Here

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

Наш каталог содержит игры на египетскую тему, где вам подойдут Plumbo, Gold Diggers и символы, тогда вам подойдут Plumbo, Gold Diggers и золото, домик Предсказательницы, сокровища ацтеков, приключений Колумба и Viking Age. Также на Багамах и даже космонавтов. Наш каталог содержит игры с трехмерной графикой и остальных обитателей . Igrovye-avtomaty-igrat.ru Также есть с трехмерной графикой и золото, домик Предсказательницы, сокровища ацтеков, приключений Колумба и Viking Age. Также на официальном сайте нашего казино Многие игроки ценят игровые автоматы Вулкан за их трудной учебы или драгоценности там приносят результат. Чтобы проверить это, просто откройте данные игры о картах и бриллиантах, исторических персонажах. Также .

Filed Under: Diet, fat loss, Food, Uncensored Podcasts S03 Tagged With: Anything Goes Diet, brad pilon, diet for weight loss, Eat Stop Eat, goal setting, john barban, The Venus Factor

So You are Obese; There is Nothing Wrong with You

June 13, 2014 by Roberta Saum 2 Comments

You may think there is something wrong with you. But no, actually there is nothing wrong.

We get many new women in the Venus community who quite often think there is something wrong with them because they eat when stressed, or just love food, and then became obese.

No, there is nothing wrong with you.

Of course we all love food.

At least 90% of human history was spent as the hunter-gatherer. It’s built into our genetic nature to eat when there is food. When a human senses danger or anxiety our body’s natural response is to trigger a “fight-or-flight” stress response. This increases hunger. Stress increases hunger, including the stress of lack of sleep.

In modern society we have an over abundance of food and we are less active in our daily lives. This is a bad situation all by itself, but then we add in the “fight-or-flight” stress induced in our brains during the stress of modern society and this is why we are obese. Our brain and body can’t tell the difference between modern anxiety and the threat we felt as early hunger-gatherer people in fear for our lives.

The stress and not understanding how to navigate the modern over abundance of food may be sabotaging your health. We all have to learn how to navigate the over abundance of food and reduce our stress as much as possible.

If you feel stress and hunger, the message your brain gets is “There is a problem. I need food. Or, there is not enough food!” Of course you likely have a house full of food, you are over weight, you are trying to diet, and the stress response in your brain can’t tell the difference. Your brain and body get the stress response and you want to eat. Of course you want to eat!

All of these things cause the stress response in our bodies:

When we are lonely it can increase our stress.

Our jobs cause stress, even jobs we love.

Resentment and anger cause stress.

Lack of sleep causes stress.

Bad relationships cause stress.

Excessive worry causes stress.

Childhood trauma causes stress.

Starting a new diet causes stress.

Starting a new workout causes stress.

Despair and hopelessness cause stress.

Our brains are not wired for modern times. If we were still a hunter-gather and had had the fresh moose meat available we wouldn’t say “I’m on a diet and so won’t eat the moose meat!” No, we would feast. We are wired to eat the food when it’s available, especially when stressed.

The problem is we are stressed AND there is too much food available. We are acting just as we are designed, but we have to be trained to stop because it’s a health problem.

We all have the capacity to over eat. We all love food. We can all eat more than we need.

Oh yeah, and add in the fact that many modern foods are engineered with salt, sugar, and fat to deliberately keep us coming back for more and more and more. That really does not help us does it? Some of us have to keep those engineered “bliss point” foods out of the house. There are many reasons why modern foods are sabotaging our health.

John and Brad talk about the difference between our modern society compared to the Victorian era in England. They talk about this comparison and our capacity to eat more than we need in an Uncensored Podcast “A Moment in time.” If you are an immersion customer take a listen because it’s a fascinating topic.

Some of us might have some emotional eating issues and need professional help, if so we have Dr. Nicola Bird to give us a hand. But for the most part many of us simply need to train ourselves how to navigate a sedentary society with an over abundance of food. We also need to learn to reduce our stress as much as we can.

We all seem to know how to diet. We all seem to know how to over eat. That is why we all yo-yo with our weight. We all have to learn how to eat the right amount or “normal” amount of food. It takes a bit of training and all of us are capable of learning how to do it.

The Venus community is where we share ideas on how to do just that. None of us have to be perfect to succeed at fat loss in our modern society. We share our trials, tribulations, eating disasters, triumphs, and victories. We cheer each other on all along the journey.

If you have not participated in our online community, come on in! It’s a warm, friendly, and special place.

We also share recipes, so here’s my version of the flour-less pancake. It’s not that I don’t eat flour, it’s just that some meals I may need to focus more on protein and less calories.

Mash the banana with a fork, whip in the egg, and cook the pancake on a grill.
Mix the yogurt, vanilla bean, and Stevia or Truvia.
Top the pancake with the vanilla yogurt topping. Use coconut yogurt if you can’t eat dairy yogurt.

PS We don’t have “good” or “bad” food lists in our community. We are all different and everyone finds what works best for them. I happen to follow a mostly organic style of eating which matches our Flat Belly Forever style of eating. That is the food that works best for me and my own health, and also helps me keep my trim shape.

Remember that most of us who became over weight simply need to train ourselves how to eat the right amount of food in a modern society. There is nothing wrong; we are merely human.

-Coach Roberta

You can find me in the online community.

If you want a Venus Premier Coach <<– Sign up here

PS You don’t have to be in a contest to get coaching.

Filed Under: Bodyfat, Diet, Uncategorized Tagged With: Anything Goes Diet, Bobbie Carper, body composition, brad pilon, diet for weight loss, Dr. Nicola Bird, Eat Stop Eat, john barban, The Venus Factor, Venus Index

What Can You Do VS What Will You Do for Fat Loss; Uncensored Podcast

June 11, 2014 by Roberta Saum Leave a Comment

What CAN you do VS what WILL you do for Fat Loss?

There may be 1000 solutions but you can only do one of them.

What is the most efficient way for YOU?

There are infinite suggestions and solutions to fat loss.

Why is collecting solutions is not THE solution?

Why is the application more important than the theory?

Why does a diet fail the application?

What makes a diet click for you?

What makes everyone successful regardless of diet or workout?

How do you find the one you will stick with?

What do all the successful programs have in common?

What gets you results?

What makes it sustainable for you?

What is the measurement of what works?

Listen to what John and Brad have to say about what works for Fat Loss:

IMMERSION Clients May Login and Download Podcast Here

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

Filed Under: Diet, Uncensored Podcasts S03, weight loss Tagged With: Anything Goes Diet, brad pilon, diet for weight loss, Eat Stop Eat, goal setting, john barban, The Venus Factor, Venus Index, weight loss, weight training, working out for shape

The Hormetic Effect Of Exercise

Ana Gomez came in tenth place in our Venus Transformation contest VT10

Questions and Answers with our Venus winner Ana

How did you find the Venus Factor?

What aspect of the program was most beneficial to you?

Did you like the Venus workout?

Which workout(s) did you use?

What kept you motivated?

Do you have a particular style of eating?

Did you use the undulating diet protocol? If so how did it work for you and did you make any modifications?

Did you use any supplements?

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

Did you find support with friends and family?

What was the hardest obstacle to conquer?

How did you feel about your final pictures?

Is this a lifestyle you will continue?

What is your best advice for other Venuses?

More stories about Venus women in their 60’s:

Michal Gansad came in fifth place in our Venus Transformation contest VT10

Questions and Answers with our Venus winner Michal

How did you find the Venus Factor?

What aspect of the program was most beneficial to you?

Did you like the Venus workout?

Which workout(s) did you use?

What kept you motivated?

Do you have a particular style of eating?

Did you use the undulating diet protocol? If so how did it work for you and did you make any modifications?

Did you use any supplements?

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

Did you find support with friends and family?

What was the hardest obstacle to conquer?

How did you feel about your final pictures?

Is this a lifestyle you will continue?

What is your best advice for other Venuses?

More stories about Venus Mom’s:

The final contest sprint

Fear

It takes a TEAM

About the costume

Don’t let FEAR stop you from achieving your DREAM

The history of VT contests

UPDATE for 2014: Schedule of Events

Erin Martin came in seventh place in our Venus Transformation contest VT10

Questions and Answers with our Venus winner Erin

How did you find the Venus Factor?

What aspect of the program was most beneficial to you?

Did you like the Venus workout?

Which workout(s) did you use?

What kept you motivated?

Do you have a particular style of eating?

Did you use the undulating diet protocol? If so how did it work for you and did you make any modifications?

Did you use any supplements?

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

Did you find support with friends and family?

What was the hardest obstacle to conquer?

How did you feel about your final pictures?

Is this a lifestyle you will continue?

What is your best advice for other Venuses?

More stories about Venus Mom’s:

The perfectionist mindset; a lesson from a selfie picture

We all think “we will be happy when…”

Start building your emotional stronghold

Here’s what John has to say about the perfectionist mindset:

Start working on internal issues now and keep at it for life

Here are a couple of helpful podcasts on this subject with Dr. Nicola Bird:

If you want a Venus Premier Coach <<– Sign up here

Listen to what John and Brad have to say about what works for Fat Loss:

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