working out for shape

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

Yet another mid life Venus throws out the fat pants and gets the body of a 20 year old!

June 23, 2014 by Roberta Saum Leave a Comment

I read many programs, diets and exercise plans. I have tried a personal trainer who supposedly designed a program for me specifically but I’ve never found anything like VI. I threw out the fat pants!

Valerie Pallister came in first place in our Venus Transformation contest VT10.

I have been fairly active most of my life. I used to run long distance and have had a gym membership for a good part of my adult life too. I’ve been trim and then not so much. Even running many miles a week, I have never been this lean! I’ve tried to gain arm and shoulder muscle at the gym working those machines but never achieved much progress. I can’t believe the back, shoulder and arm tone I have after just 14 weeks of doing Venus workouts!

I stumbled across Venus on Facebook shortly after the first of the year. I had decided that since I’d gotten to my highest weight ever and the largest level of fat pants were getting tight that I needed to do something! When I found Venus, I sped read the material and jumped right in. I already had the mindset to do something and I knew quickly that Venus was the ticket!! I also read through Eat Stop Eat which was so helpful in figuring out how to manage my caloric intake.

My journey was not without setbacks and disappointments but the community of women and the podcasts I listened to while working out (and driving, and cleaning house) kept me focused and kept me learning about tricks to try for my own challenges. I’ve accomplished more than I thought was possible and am amazed at the condition of my body.

Most of all I have learned invaluable things about myself that I did not know, even at 45 years old! Its been an amazing and educational journey.

Out of all the diets that I’ve ever done, one thing I have never done after I reached a fat loss goal: Threw out the fat pants!

I am so glad to tell you that 3 of my friends have purchased VI and two male friends are doing the Adonis program. Gotta love it! 🙂

Thank you Venus!!
Valerie in MT

I always wanted toned shoulders and back but never knew how to or was able to achieve it. Till now! I could not be happier with the progress I have made using your program. I have learned so much about myself, how much I was eating before and what I am capable of in diet and exercise it’s amazing. I have replaced weight training with my lifelong love of running activities.

Questions and Answers with our Venus winner Valerie

How did you find the Venus Factor?

I found Venus on Facebook by chance. Watched the video and bought it.

What aspect of the program was most beneficial to you?

I haven’t struggled with my weight too much other than trying to keep it in check but the structure of the workouts and the success I had with building muscle where I never have before was the most beneficial to me. I also learned things about dieting and about what is possible from the other Venues. It was a unique experience in that I learned much about myself along the way too.

Did you like the Venus workout?

As I stated previously, I loved the workouts! I like how it was set up to be for women. Also that each exercise had a video demonstration so you could get the right form. I like the flexibility of interchangeable programs and the whole body workout of each one. I am so amazed by the tone and definition the workouts helped me achieve.

Which workout(s) did you use?

I started with the basic Venus Factor workout. I tried the immersion trial and really liked having access to the other workouts available. Shortly after the contest started I started doing the circuits to challenge myself. I stuck with those the rest of the contest but I would go to the next difficulty level when I felt ready. It was nice because while they were similar exercises, they were different enough to keep me interested and challenged.

What kept you motivated?

I didn’t keep it secret what I was doing. For me, people knowing I’m in a contest kept me motivated and accountable. Like having spectators in a running race as opposed to running alone where no one will see if you stop and walk. But just as in running, you have to find your internal motivation and reasons to train for race day, cause most of the time, it’s only you and yourself watching! Most people only know of or see the final race day. It really is what you do when no ones watching that counts.

Do you have a particular style of eating?

No style but I try to eat higher protein while still trying to get plenty of fruits and veggies. I don’t eat much bread, pasta and potatoes though. Just because I can easily eat too much once I start. But if I eat them infrequently, it’s OK. I just try to keep it balanced and comfortable with what my life is like and what I like to eat.

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

I did use it. It worked well and I liked the change to 6/1 and 5/2. Much simpler and easier to keep track of than the previous protocol. Also the flexibility of using the eat up day on social event days was helpful. I only modified it by adding in fasting days. That worked well for me to offset any overage on calories other days. It was nice to think in weekly goals.

Did you use any supplements?

I had started drinking plexus drinks before I found Venus from a friend who is a distributor. I just continued that and my normal daily vitamins and glucosamine. I also began using creatine part way through the contest. I can tell I have better workouts if I have some before.

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

Yes, I liked being able to glean ideas and tips from other Venuses on the community. The supportive was awesome too. They are all great and so helpful! It’s one of the great tools of Venus I believe.

Did you find support with friends and family?

My husband was very supportive but I did better when he wasn’t home just because I didn’t have to cook for him or go out to eat with him. I have a few very close friends who were very supportive as well. They were patient and interested in what I was learning and experiencing. One of them actually bought eat stop eat after I told her about it.

What was the hardest obstacle to conquer?

Social events and eating out. It’s hard to not eat everything they give you at a restaurant but I did learn techniques that enabled me to keep on track. Namely, banking calories!

How did you feel about your final pictures?

I am amazed at how I looked in them. I had some pictures taken when I was in my 20’s for my husband and I think these were better! I never would’ve guessed I could get to that level of fitness. I might have to get them done professionally sometime. These were taken by my husband in our living room.

Is this a lifestyle you will continue?

I will always use the techniques and tricks I learned from the Venus program. I won’t and don’t expect to be picture ready all the time but I have the knowledge of how to and that I actually can do what I need to if I want to get in picture shape again. Weightlifting is something I will continue always. I love the workouts and the results I get. It’s going to be fun to take pictures next April and see the muscle I’ve gained. I know it will take that long!! But it’s now part of me and I love it!

What is your best advice for other Venuses?

Don’t beat yourself up for mistakes. If you overeat one day or two, know you can fix it by doing the program and keep going. Never give up on yourself. Take progress pictures every about 6 weeks so you can compare them and see your progress.

That’s motivation there Venuses!

Workout consistently and make sure when your spending time at the gym or wherever you choose to workout, you make it worth while. Why bother if you don’t put the kind of effort in that will make you stronger and fitter?!

On the flip side, just listen to your body and don’t push through a pain. Tired and sore are good but pain during an exercise can lead to injury.

Also,the community for moral and educational support, listen to podcasts for helpful information and motivation. Both are excellent resources.

You can find Valerie in our online community.

A common theme with Venus women in their 50’s and beyond

There is a common theme here at The Venus Factor with women becoming successful in mid life. We are finding that what the rest of the world says about us not being able to lose fat in mid life is not true. Here are several more stories from our most successful women who found the same success as Valerie here at The Venus Factor:

Putting it all Together: VI Open Winner Naomi Sandoval

Lift Heavy for Longevity: Interview With Denise DeGrazia

Be in the Best Shape of Your Life at 50

The Girl Who Gets To Wear Cute Clothes Into Her 50′s

52 Year Old Cancer Survivor, Wife, and Mom of 5 Ditches Her Chocolate Pity Parties and Loses 100 Pounds

50 is the new 20!

Starting a Fitness Career at Age 51

Dear Valerie,

I’d like to congratulate you from the bottom of my heart. I know how hard you worked. I watched your struggles though the weeks as you wrote your journal. It was fun to see your strong victories after the weeks of struggle with social eating and vacations.

It was awesome to see you empowered by the Venus lifestyle as you embraced it with full gusto. You learned the energy balance that was needed for you. You learned to find your own sweet spot and walk your own tightrope.

It’s very nice to have you as part of our community and see you in there helping others out when you can.

Thank you for being a special part of our community Valerie!

All my best,

Roberta

Filed Under: Contest, transformation, Uncategorized Tagged With: Anything Goes Diet, becoming a venus, Bobbie Carper, body composition, diet for weight loss, Eat Stop Eat, goal setting, The Venus Factor, Venus Index, venus index contest, Venus index Transformation, Venus Index Transformation Contest, weight training, working out for shape

How to Not Blow it on Vacation

June 20, 2014 by Liss Graham 2 Comments

Liss and her beautiful cousins at the river

I just returned this week from a 1000 mile 5 day journey across the great state of Texas to see family.

When I left I was 8 weeks out from my next shoot, so I could not blow it! Here is my plan and advice to anyone else traveling over the summer:

1. Make a plan and remember that calories are king.
Most of the meals while on vacation were going to be prepared by family or eaten while travelling down the road. This is quite a change from my home life where I plan out my day of eating in advance and prepare 90% of my own food. I knew I would need to plan out calories and protein in meal chunks to fit my budget. I saved myself one maintenance day, so all the rest were to be deficit days.

The key will be checking with my calorie counter app BEFORE eating. Find out what the plan is for the meal, then hit the counter app to assess what foods were going to fit the budget.

2. Workouts will be more for mindset than calorie burn or muscle building.
On the road, I had no access to heavy dumbbells or a gym. But I had some cans, body weight, and my running shoes. That is all I need because I just needed to move every day, mostly for my mindset.

3. Where the rubber meets the road, make it work.
I nailed my calorie goals each day. It was not easy to stick to the planned amounts. I like to eat my big volume meals, and it was not going to be possible with the food choices I had. It was a challenge but I knew that sticking to the calorie plan would make or break my cut progress.

I got up and lifted or ran 4 out of the 5 days. On the 2 days that I lifted, I did the Venus Factor workouts using body weight and cans. It wasn’t perfect, but I planned for it to be not perfect. The point of the trip was to visit and enjoy family; not eat. Not workout. I had to enjoy the trip for what it was, and keep my focus there. We had a wonderful time and I was grateful to spend time with my amazing family.

3 generations showing off their gorgeous genes

Final Verdict
I came home 0.4 pounds under where I left, and my metrics were just the same. Big win!! Vacation does not mean you have to blow your physique goals. There is certainly a time for an all-out vacation, but that does have to mean you gain fat in the process.

Moderation and consistency wins, hands down every time.

X- Liss

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

(P.S.S. You don’t have to be in a contest to get coaching)

Filed Under: Diet, Uncategorized Tagged With: Anything Goes Diet, becoming a venus, diet for weight loss, goal setting, The Venus Factor, working out for shape

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

How to Break the Weight Loss Stall or Plateau; with Coach Liss

June 6, 2014 by Liss Graham Leave a Comment

Coach Liss and Coach Jenny are here to help you break a plateau

Coach Liss and Coach Jenny are here to help you break a fat loss stall or plateau.

What is a fat loss plateau?

A stall or fat loss plateau happens when you have been “on plan” for at least 21 days and have not seen any movement in the tape measure or the scale.

Remember that a change in metrics or inches is just as much progress as a change in the body weight scale. Celebrate that and trust what you are doing.

If the time span has been less than 21 days, then you need to be patient and keep working. Fat loss is not linear. It does not directly correlate to our calorie expenditure; instead fat loss seems to come in chunks. We call it the “whoosh” in Venus. All we can focus on is nailing our calorie and workout goals. The fat loss will come in time if we nail those two things.

Fat Loss Troubleshooting

When things flat line and stall, be honest with yourself. Have you really been “on plan”? If you have followed the plan to a T, then here are 3 things you can do:

M.E.T.

Measure everything

For maintenance, eyeballing portions is just fine. But being in a caloric deficit is a different beast. Everything that you eat should be weighed or measured. There are too many other uncertainties to worry about, the amount you eat should not be uncertain. Control what you can control.

Compensate for Error

You need to take off 15% from your calorie goals to account for error. Basically, there are many common errors in any food that you intake outside of our measuring control. It can range from the fruit sugars varying each harvest to packaged food containing 52 grams instead of 50 grams of material. Taking off 15% off a calorie goal to account for error is a good idea.

Tastes, Bites, and Licks

We all do it. Our kid does not eat their last nugget, so we do instead. Licking the peanut butter off the spoon, waste not and want not. Tastes, bites, and licks can add up fast- one to two hundred calories a day in a snap. If it goes into your mouth, you must count those calories. Be honest with yourself.

The final caveat – below median

When all else fails, you might be that bottom 25% that fall below the average calorie recommendation in our calculator for your height. If you do M.E.T. for 21 days and you do not lose either in metrics or mass- then that is a sign you may be below average in RMR (resting metabolic rate) for your height. I happen to fall in this area, by the way. A good tip off that is that you have longer legs than other women your height. Having longer legs also means that you have a shorter torso which means smaller organs which account for most of your RMR.

Just Keep Going!

The good news is that you can get to the bottom of a plateau or fat loss stall. Just be patient and keep going. Trial and learning from errors is key.

A Venus coach is a helpful tool during frustrating times like a plateau. We have lived through them, and helped trouble shoot issues for other women just like you. If you have a tricky situation or just need accountability, a coach might be just what you need.

Remember to keep going, you can do this!

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: change, fat loss, Uncategorized, weight loss Tagged With: Anything Goes Diet, body composition, diet for weight loss, Eat Stop Eat, goal setting, The Venus Factor, Venus Index Workout, working out for shape

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

May 30, 2014 by Roberta Saum Leave a Comment

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

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

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

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

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

Ask Nicola; Overcoming Inertia

Ask Nicola; What is Self Sabotage?

Ask Nicola; Are You Your Own Worst Self Critic?

Ask Nicola; Perfectionist Mindset

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

Ask Nicola; Learn to Love Your Body

Ask Nicola; Three Things That Can Hinder Your Success

Ask Nicola; Can food be a reward?

Ask Nicola; What is closet eating?

Ask Nicola; Emotional Eating vs Emotional OVER-Eating

Ask Nicola; Identify Emotional Eating

Why the Venus program works

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

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

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

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

I don’t like working out

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

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

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

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

How to deal with over eating?

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

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

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

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

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

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

Looking at your string of positive days often

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

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

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

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

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

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

Just DECIDE and DO IT.

Know you don’t have to be perfect.

Know you start with little steps.

Know you will feel pain.

Know you have to break through your fears.

The simplicity of Eat Less, Move More

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

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

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

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

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

I hope this helps!

-Coach Roberta

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: Diet, Exercise, Uncategorized, Weight training Tagged With: Anything Goes Diet, becoming a venus, Bobbie Carper, bodyfat, diet for weight loss, Dr. Nicola Bird, Eat Stop Eat, goal setting, john barban, The Venus Factor, Venus Index, Venus index Transformation, weight loss, 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

Valerie Pallister came in first place in our Venus Transformation contest VT10.

Questions and Answers with our Venus winner Valerie

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?

A common theme with Venus women in their 50’s and beyond

P.S. 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:

What is a fat loss plateau?

Fat Loss Troubleshooting

M.E.T.

The final caveat – below median

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

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

Why the Venus program works

I don’t like working out

How to deal with over eating?

Looking at your string of positive days often

The simplicity of Eat Less, Move More

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

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