Venus Veteran Kimberly Shares Her Secrets to Maintenance Success

Kimberly has been using Venus systems for over 5 years and placed in Venus’ very first open contest. I am proud to introduce her up next in our series on successful maintenance.

Kimberly placed in the VT1 Open Category back in 2011

Since 2010, she has continually improved her physique despite health challenges and global relocations. Kimberly knows what it takes to maintain and improve your physique!

Kimberly, Liss, Jenny, and Lou Ann in Vegas

So when I thought about interviewing veterans about maintenance, this sweet friend came straight to mind. I have seen her in person and even worked out together; we got to meet in 2014 in Vegas at a Venus meet up. Kimberly looks every part Venus.

Here is what Kimberly has to say-

During the VT1 competition back in Jan to April 2011, I set a goal for myself.  An “Every Day Venus”.  I wanted a body shape and appearance that I could have everyday.  A body that was not dependent on heavy dieting, posing or lighting tricks.  I wanted to learn a way to maintain a look that is athletic and lean….all the time.  There is no doubt Venus has taught me that.

... Continue reading, see more pics, and watch or listen to my interview with Kimberly HERE -  http://www.venusindex.com/venus-veteran-kimberly-shares-her-secrets-to-maintenance-success/

Venus Veteran Naomi Maintaining Awesome into her 50’s

Naomi is a veteran Venus who has been with Venus since the beginning in 2010. She successfully transformed her body and has maintained, and even improved her physique over the past 5 years as she progressed into her 50’s!


Click here to read what she has to say about maintenance and listen to my interview with her- http://www.venusindex.com/venus-veteran-naomi-maintaining-awesome-into-her-50s/

X- Liss

How Keturah Overcame Fibromyalgia and Hypothyroidism to Lose over 100 Pounds

Keturah has been using Venus systems for over 5 years!  Her transformation stretches out further than a 12 week period though, she has lost over ONE HUNDRED pounds!

Keturah through the weight loss over the years

(Left) Keturah at her heaviest before finding Venus in 2011

(Middle) Keturah in the middle of her transformation at about 190 lbs in November of 2011

(Right) in the middle of her transformation at about 180 lbs in February of 2012

Continue reading and watch or listen to my interview with Keturah HERE - http://www.venusindex.com/how-keturah-overcame-fibromyalgia-and-hypothyroidism-to-lose-over-100-pounds/

X- Liss

5 Lessons from Veteran Weight Loss Maintainers

Over the past month, I have had the privilege of interviewing several Venus veterans on the topic of maintenance. These interviews will be coming up over the next few weeks on the main Venus Index webpage at www.venusindex.com


These ladies have not only lost weight (one lost over 100 pounds) but kept it off for 5 years or more. They have all gotten beyond average body shapes and have not only maintained their shapes but improved their bodies over time which I find incredibly inspiring in today's obesogenic society.


By my third interview yesterday, I realized there were some startling trends in what they had to say and I felt compelled to share. Here are their take away lessons:

It Takes Constant Effort

Not one of these ladies said they just sit back and maintain mindlessly. Maintaining is a whole new ball game for some of us although the effort required though is not as much as dieting down. Veterans may not count their calories everyday, but will still keep a mental tally of protein or calories. They consistently look at metrics or their look in the mirror over time. In general, they tend towards healthy food most of the time because it makes them feel good.

Be Kind to Yourself

Nobody is perfect everyday, and life deserves to be celebrated at times. Successful maintainers know that they can go out and enjoy themselves but it cannot be everyday. A few high days require a few lower days to balance out.

Keep the Swings Small

Your weight or metrics do not stay the same everyday. There are seasons with hormones and holidays. When you come back from vacation 5 pounds up, veterans know to jump right on it with a few low days as soon as possible. It is like gardening, if you pull the weeds when you see them starting to come up then it is less work if you put it off for a month.

Listen to Your Body

All the veterans talked about listening to your body whether it is in regard to nutrition, workouts, or how you feel. Your body is the ultimate endpoint to what you should do. It is pretty amazing if you take time to learn how to listen to it. One talked about working out less and looking better. All of them talked about healing various health issues with eating the right mix of foods for them.

Continue Your Fitness Journey

Veteran maintainers know that you have to be active to feel and look your best. Not that a workout burns that many calories but it tends to aid in better decision making all day. All of the ladies have also tried new workouts and new routines, always experimenting to see how it makes them feel and look.

Good stuff huh? Cannot wait to share these amazing ladies' stories with you all very soon!
X- Liss

Venus takes on Vegas

 

Venus Coaches: Liss, Jenny, and Lita

This past weekend was a Venus meet-up in Vegas. I had the privilege of meeting several ladies who I have gotten to know well over the past 2 years in the Venus community, as well as spend some quality time in person with several others I have already met.



From L- Kimberly, Beth, Tammy, Lou Ann, Lita, me, Madonna

As crazy as it sounds, we make some pretty tight bonds in the Venus forum. Most of our relationships start as we go through challenges in our nutrition and fitness. And someone helps us through that via replies and private messages in the forum. Many of us even email, call, and text one another- making bonds deeper than just diet and fitness. We can lean on each other for family, relationship, work, and emotional issues. We KNOW each other. So getting together in person, we just click like we have always been “real life” friends.

From L- Eri, me, Kimberly, Julie, Lita, Beth, and Jenny

 

Our time together was special. Everyone always looks betterin 3D as I have said before. I knew to expect that. What I enjoy the most is getting to see the facial expressions, eye contact, and vocal tone. Also the hugs!

 

From L- Jenny, Elizabeth, Lita, Roberta, Lou Ann, Beth, me

While in Vegas, I also got a DEXA done at a clinic. My results shocked me. I was at my ideal Venus metrics and liked my look. Most women who are at VI have a BF (by DEXA) of 18-22%. I was guessing low 20’s based on my look. Mine came out at 27% which I was not prepared to hear.  I was upset for a while until I got a chance to talk it out with Coach John and the Venus girls.  Again, my Venus friends assisted me through the trial. I attribute much of my personal growth in the past couple of years to them.

 

Post lifting pic in the ring at the Cosmo gym. From L- me, Jenny, Roly, Lita, Kimberly

Body fat percentage is just another number to fixate on. Similar to scale weight, it is irrelevant. Just like two women at 135 pounds can look completely different based on their height and musculature- two different women at 25% body fat can look different also.  It was another mental hurdle for me to get past. I like my look, I have worked hard to get here. I am content. That is all that matters.

 

Venii from L- Jenny, Liss, Beth, Tammy

 

Jenny's Asian Broccoli Slaw Stir Fry

Jenny came to Texas ya'll... my friend and co-worker at Venus. She won VT7 (Venus transformation contest), here is her podcast and B&A pics- http://www.venusindex.com/endless-cardio-does-not-give-you-the-shape-you-desire-interview-with-jenny-weaks/

We are both coaches for Venus Index so if you would like to train and/or transform under us, go sign up ASAP as there is a limited number of spots!  http://clients.venusindex.com/premium-one-on-one-coaching/ Be sure to note which coach you want on your intake form!


So while Jenny was here, we had a photo  shoot. That was actually the reason she came.

 

 

 

Just a few of my faves, I will spare you ;)

 

And we stopped by the Cadillac Ranch (an Amarillo landmark which is very random!) And there were a million Mustangs lined up there touring Route 66 so we had to get another photo in!



And we taught a Venus gym class

 

And we went on a hike with my sis-in-law Erin at Palo Duro Canyon

 

We had a full weekend! And I loved every minute of it. So I thought I would share one of Jenny's trademark recipes that all the Venus ladies love. It is simple, flavorful, and so much food!

Jenny's Asian Broccoli Slaw Stir Fry

The stuff:

• 4 oz lean ground beef browned and drained
• half a yellow onion
• 10 spears of asparagus or you can use broccoli
• one cup of broccoli slaw
• 2 tbsp PB2 mixed with 1 tbsp water and tbsp lite soy sauce or bragg's aminos
• bragg's amino or lite soysauce
• 1tsp sesame oil

 What you do:
I take the broc slaw, sliced onion, asparagus and the tsp of sesame oil and I shake them up in a ziploc or tupperware just to get it even coated and throw them in a skillet on med and let them soften up. Once they are ready I throw in the ground beef. Mix your 2 tbsp of PB2 with 1tbsp of water and one tbsp of lite soy sauce and throw it over the whole thing. Sometimes I even throw in some scrambed egg whites. You can really get creative with this recipe, but I'm here to tell you it is VERY filling and flavorful. The ground beef really soaks up the pB2/soy sauce blend.
 
Season with pepper and salt to your liking, so yummy.

 

I forgot asparagus so I subbed mini bell peppers and a touch of celery

 

 

 

Nutrition Stats:

 

 

Stephanie's Life Insurance Policy is VI

Today I am interviewing Stephanie. She has been one of the founding members of my VI class since it started in September of 2012. When I found out her age, I was stunned. This woman has defied time. Stephanie is in her early 60’s and was already in amazing shape by anyone’s standards for any age. She has lived a fit lifestyle for most of her life and it shows, I think that is her secret to aging so well. She has done triathalons, half marathons, and 100 mile bike rides. I first met her in a pilates class which she continues to do to this day. I honestly wondered the first time she came to VI class if she could even improve her physique. To my amazement, VI can take above average physiques to exceptional ones. Her metrics improved over the 12 weeks- Stephanie added an inch to her shoulders, dropped 2 inches from her waist, and lost 1.75 inches on her hips.

  

 ·         (Liss) So what is your history with regard to diet, weight, and fitness?  

[Stephanie] I am a true believer in fitness.  It is my life insurance policy.  Diet and weight are within my control whereas many other areas are not such as genetic factors.

·         (Liss) How did you find VI class and what made you come? What made you keep coming to class?  

[Stephanie] I found the VI Class conveniently available at my local YMCA.  Liss's enthusiasm, her results and other participant's results kept me interested.

 

 ·         (Liss) Did you incorporate the Anything Goes Diet and/or Eat Stop Eat style fasting?

[Stephanie] Neither.  Through conversations with Liss and others, I realized I needed to make improvements to my style of eating.  This mainly consisted of understanding the role of protein in muscle development and recovery.

·         (Liss) What did you do during your transformation to make such a change?  

[Stephanie] I had to better understand my caloric intake, percentages of protein/fat/carbohydrates and portion sizes.  This included much reading of labels, converting grams and ounces, and a scale.  I enjoyed Liss's class so much that the VI classes were something I looked forward to.  Liss gives a very good class - my style - quick paced and with a lot of instruction and self-deprecating humor. 

 

·         (Liss) Did you have any “ah-ha” moments with regards to your fitness or diet lifestyle and sustainability?  

[Stephanie] If I had a "ah-ha" moment, it was that one is never too old to see results from applied effort.  VI and Liss gave my life a wonderful spark.

·         (Liss) How has your body changed since starting VI?  

[Stephanie] I have baby "six pack abs".  Never had 'em before in my life.

 

·         (Liss) What did you think of your pictures when you saw them?  

[Stephanie] I don't like my knees.

·         (Liss) What are your future goals?  

 [Stephanie] Improve my thighs and my knees.  Continue to improve my knowledge of nutrition and weight resistance training VI style.

 

·         (Liss) What is your advice for other people who want to make a transformation like you have?  

 

[Stephanie] Believe in yourself.  You can do it too!

 

Miru gets in Bikini Shape at 59

Today I am interviewing my friend Miru who has made an amazing transformation while taking the Venus Index class that I teach at the gym. Miru was there from the start in September of 2012 and is one of my most regular attendees. I can count on her to be in class! Miru has also been one of my biggest cheerleaders by spreading the word about class and bringing in new girls. She has definitely pushed me to be a better instructor! Here is her amazing before and after pictures, taken just 12 weeks apart-

Now let’s hear what she has to say!

• (Liss) So what is your history with regard to diet, weight, and fitness?

[Miru] I was never a fan of the GYM. My first time ever at a GYM was to attend a Pilates Class twice a week at YMCA in early 2012 and that was it. I started training to run a marathon by running at lunch time with the help of an app on my iphone; I didn’t last but two weeks. I went up to 178 lbs and today I am at 143 lbs after VI phase II at 5’6” tall.

• (Liss) How did you find VI class and what made you come? What made you keep coming to class?

[Miru] I saw a flyer posted at the YMCA with a header VENUS INDEX and a class starting in September 2012, with some pictures of Liss both before and after her VI transformation. What caught my attention was the definition of the body on the after photos, and mostly waist and hips- which is where I have a problem. I then went into the website only to find people like me trying different diets without success. What keeps me going to class is mainly the instructor Liss- she keeps us motivated all the time, another important reason is that she is well educated in the matter and always shares a bit of information with us. Talking to others within our group, we all agree that we learn a lot from Liss, besides just working out.

Another important fact is the way the program is designed. It takes you slowly to want to lift more and more, and you don’t even notice it. The workouts are written in such a way that keeps your attention on what is next and what are we doing the following class. VENUS INDEX made me become addicted to weight lifting- I never miss a class and always try to lift more and more weight.

• (Liss) Did you incorporate the Anything Goes Diet and/or Eat Stop Eat style fasting?

[Miru] Being 59 years old and a breast cancer survivor, my diet changed radically after treatment some 7-8 years ago. I was all into no sugar in my diet but eating sugary fruits, juicing greens, having salads, protein, nuts and grain for dinner.  I was eating healthy, but with no calorie intake control at all and zero workouts.

At the beginning when I started VI Phase I (in September 2012)- I did not even diet. I was waiting (as always) for this program to do its magic on me.  I didn’t see the scale moving at all (or was a couple of pounds up and down) but I was seeing more definition on my arms and legs.

One day during a class, Liss was sharing some information on how fasting helps create a deficit and how counting calories is important. She even encouraged us to start measuring and weighing our food until we were capable enough to eye ball it. Of course, I was not doing any of that, not even counting calories, but I never missed a class. During another class, she shared a little more about fasting and that’s when I got interested and started fasting too. So, to answer your question, I started with the Anything Goes Diet and recently incorporated Eat Stop Eat style fasting as well.

• (Liss) What did you do during your transformation to make such a change?

[Miru] I never missed a class and increase the weight lifting constantly. All, after I heard Liss saying ~ “if the last three reps you can easily do, it only means you can do more weight.”~

• (Liss) Did you have any “ah-ha” moments with regards to your fitness or diet lifestyle and sustainability?

[Miru] I sure did, when I understood that working out is not going to do it all. The calories you burn at the GYM can easily be gain back again, in a simple piece of cake, ice-cream, or any other junk food. I learned I needed to watch what I was eating and start counting the calories.

• (Liss) How has your body changed since starting VI?

[Miru] My body is more toned and leaned out.

• (Liss) What did you think of your pictures when you saw them?

[Miru] It’s really scary to have the before and after pictures. I was asked to take before and after pictures in September when we started phase I and I did not do it. I loved my pictures after phase II. I am so grateful I found Liss, which has become my inspiration, and VENUS INDEX  I definitely believe that both are now part of my life and will keep me healthy and in good shape.

You try for years to be better with no success- that frustration, that “luggage” I call it- is a paradigm, a set of beliefs that live with you.  Instead of overcoming them, you say this:   ~”I don’t like my body… I don’t have a nice body... I don’t like my thighs and my butt.”~

In January- at the beginning of Phase II in class, I decided to take the before pictures. At the end of the 12 weeks of Phase II, I decided to have some professional after pictures taken- and I loved them. There are still things I need to tone more, but I like what I saw. Also, Liss mentioned we need to positively criticize our pictures in the same way we would do to others and not only see what we didn’t like.  That alone created a huge change in my self esteem and gave me more confidence. Today, I know I can do more…

• (Liss) What are your future goals?

[Miru] VI is the only program that has worked for me. Based on my pictures, and as much as I liked them, I can see I am only halfway there. I will keep coming to the GYM to all the phases that VI designs for us. Remember? I became an addict to VI! 

• (Liss) What is your advice for other people who want to make a transformation like you have?

[Miru] My advice is for people to educate themselves by reading on VI‘s website, blogs, and podcasts. You will find the answer that you are looking for. Start your transformation from day one- counting calories, increasing the weights you are lifting, and never miss a class- if you miss, try to make it up. Weigh in once a week and then take your metrics. But mostly ~have no fear~. Don’t give up, keep trying and trying…

My Story



My  12 week transformation with Venus Index systems

Growing Up Giant

     I have always struggled with my weight. As young as I can remember- 3^rd to 5^th grade, I did not like my body and felt fat. I remember being in 5th grade and wearing ladies size 8 pants, but being about 5'4". I was my Gramps' "chunky monkey". I would eat and eat when I got home, sad about the way I looked. About 7^th grade, I shot up in height (to my present 5’9” stature) which evened my weight out, but was still bigger in both directions than all my friends. My freshman year, I played for my high school’s tennis team where I was introduced to weight lifting. That year I took biology class, where they taught the principal of calories in-calories out= weight. I tried to eat as little as possible, and it worked. I remember being 140 lbs by the end of my freshman year of high school, slimmer than I had ever been. But the never-ending up and down weight cycling started then. Despite working out and playing sports, I would balloon up to 160-170 then lose down to about 150. By my freshman year in college, I was up to 175. By my sophomore year, I did Atkins and Body for Life lifting and got down to 155.

Second from right, about 160 freshman year of college

 The Pendulum Swing

      I stayed around 155 until I graduated college and got married. Then pregnancy came, and we had our first child in 2004,  I was 195. We moved to Dallas and I got a great job that offered a gym membership, and lost some weight. We soon got pregnant again, and I decided to work out for my entire pregnancy this time! We had our second child in March 2006- I was at 185. My mom hired a trainer for me 6 weeks post-partum and I lost to 175 over the course of a couple of months, despite nursing my daughter for 9 months. It took me over a year to get down to 155. I did Body for Life stregth training, ran for 30 min on off days, and counted calories.

June 2007 about 175

     In 2009, we moved back to the Texas Panhandle- Amarillo, TX. My weight shot up to 185. I finally joined a gym with an old friend and started working out together, going to all kinds of classes- BodyCombat, Zumba, Pump, Water Aerobics, Spin- whatever we felt like. We did Atkins too and I lost to 160. Then in 2010, we moved again about an hour north to Dumas, TX.

December 2009 about 185

 

      By January 2011, I was back up to 182 again. I did HCG and did fitness classes 4 days per week (pump, step, insanity, kickboxing). I got down to 148 by May 2011, the smallest that I had ever been in my adult life.  From this round of weight-loss success, my local gym asked me to start teaching a pilates class that summer.

June 2011, 152 lbs

Trying to Break the Swing

     These huge pendulum swings in weight were exhausting.  I felt like if I took my eye off of the gym and eating for a second, I would balloon.  I have done all the fad diets and fitness crazes the last 10 years. I followed everything from solid, science based training to random fitness/diet advice. It would work for a bit, and get me to average but never beyond. All of the diets were not SUSTAINABLE, nor taught me about maintenance; they did not reshape my body.

 By January 2012, I was exasperated and up again to 165. I was working out 4 days a week. Why did I not look like it? I needed a new goal, I wanted visible abs. So I started "Google-ing" what I should weigh for my height to get those abs. There was no singular answer; most websites said about 15% body fat for a woman. Well I did not own calipers, how was I going to tell how much I needed to lose?

My Golden Ticket- Venus Index

     I stumbled across the Venus Index during my search- a metric measurement to look your best at your height using the golden ratio. Interesting, I was skeptical though. I listened to the whole podcast archive the next few months on my commute. They were saying things that I had not heard before (like calorie counts on nutrition labels and exercise machines are WRONG!) and backing it with actual scientific research. These guys were well-educated and had the look themselves, so obviously they must be doing something right. Then I saw the transformations coming out of the contests and I was sold.

      The next VI contest- VT5 started in May 2012 and I jumped in. I am so glad I did, just look at my before and after pictures. The middle pictures were taken in early August- after just 12 weeks of using the program at least 3 days a week.  The pictures on the left were taken in October- after 20 week with the program. I ended up winning the final VT5 contest! I got to do a podcast interview with John Barban the creator of the VI strength training system.  I hit my VI metrics dead on for it. I also won a 2013 calendar spread and a workout cover, as well as $850!

Age: 28 Height 5’9”	Weight LBS	Shoulders "	Waist "	Hips "
Start VT5	155.0	41.0	29.0	39.0
Week 12	143.0	41.5	27.0	37.5
Week 20	141.2	41.5	26.5	37.25
VI GOAL 5'9"	approx 141	42.65	26.36	37.43

What I am doing now

      I still have a full time job that requires a 40 hour work week as well as a husband and two young children that need my love. I now have another part time job too, with Venus! My health and fitness are a priority too, and I schedule in my gym time around kids' sports and social engagements.  I now train exclusively with the Venus Index strength training programs and started a VI gym class class at the Moore County YMCA! Come workout with the class at the Moore County YMCA in Dumas, TX. The group trains together on Mondays, Wednesdays, and Friday at 4:40 p.m.

     I love to help coach other women to achieve their best bodies using the tools that worked for me which is why I started this blog. The knowledge that I have found on my journey is no secret, and if it can help one person in their journey, it is worth my time.   I can  be your personal coach too, it is all digital so distance is no issue. You can sign up and specify that you want me as your coach - http://clients.venusindex.com/premium-one-on-one-coaching/

     I am now two years away from the Venus contest that I placed in, and still maintaining just as fabulous of a body. Maybe even better. What do you think?

November 2013

May 2014

November 2015 

I am just a regular girl; if I can do this, I know you can too!

What is coming up next?

 I am currently maintaining and improving my physique. Coaching clients for Venus, writing guest & blog articles, and living life.

X-Liss