How Data Saves the Day

 

Knowledge is power.

I even apply that philosophy to my fitness and nutrition goals.
Since embarking on VI last year, I have kept meticulous records which have literally saved me from backsliding or giving up. They serve as a record void of emotion where I can study trends and data mine.

Photo by {forever} Grace Photography

Continue Reading article at VenusIndex.com...

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…

Lower Calorie Sparkling Wine Trick

Say what?! Today, I am going to share my little trick with you- how I stretch one glass of wine into 3 or 4!!!

But FIRST- I have to show you what my dearest husband spoiled me with this week- a Polar FT4 Heart Rate Monitor! I have been wanting one for the longest time, and he just ordered me one out of the blue. I am one lucky lady right?! Love my man!

Here she is in all her glory-

I am a teacher too, so my principal at school came up with the idea of my students trying to see which class could keep my average heart rate the lowest. It was a hoot, the students actually got into it. Opposed to normal biological rhythms, my heart rate actually got lower and lower throughout the day and my last period won with an avg heart rate of 62!

After school, I was off the gym to get in some cardio time! I had to put my Polar FT4 through the paces! I loved how it automatically synced to the gym machines too. I did 20 minutes on the stairmill, 20 min doing 90 sec HIIT on the treadmill (alternating 90 sec 6.5 mph jogging with 4.5 mph fast walking), then I finished up with 20 min on the elliptical. Here is the final workout summary-

So if you are a number and data lover like me, you need a heart rate monitor as your next gadget! I cannot wait to collect more data and graph it up!

Onto the real post now- I love to drink wine but the calories add up quickly. I have a couple of booze tips that I use when I want to indulge. I will share the others later, but this one is my go-to. It cuts the calories in your glass of wine by 75%!!!! And makes you drink lots of water while you are drinking alcohol!

So what is the secret???

This my friends- *ta-da music*

Clearly American Sparkling Water

Lower Calorie Sparkling Wine

You need:

• Wine of choice (I prefer Moscato, Blush, or Riesling... but any red, blush, or white works! I have tried many!)
• Clearly American Sparkling Water (I buy these at Walmart. I prefer Black Cherry, Peach, Cherry, Strawberry, and White Grape... but have not met one yet that I dislike!)
• Optional but good too- fresh or frozen fruit (berries, pineapple, grapes, citrus, apples)

What you do:
Pour 1 ounce of wine in the bottom of your glass, top with sparkling water to the top. Garnish with fruit for a low-cal sangria!

This is now one of my all time favorite drinks! It has a couple of perks that I did not plan on but have come in handy-
1) Gross dry wine that I cannot hardly stomach tastes really good this way and I will actually drink it!
2) I keep hydrated since I am drinking so much water along with my wine! This equals less hangover in the morning if you are going hard!
3) The "drunk" does not sneak up on you! (You know what I am talking about, right?! Which is excellent if you are a light weight like me!)
4) Now the calories of ONE glass of wine are split into FOUR glasses which actually might last longer than 10 minutes while you socialize. Score!

Roasted Winter Root Vegetables

I have had a life long love affair with sweet potatoes, to say the least. As a southern girl, I grew up with sweet potato casseroles topped with mounds of marshmellows which conjured up fond memories around the Thanksgiving table.

As my eating habits have changed, I still enjoy sweet potatoes but I love them roasted with cinnamon and smashed now. But do not get me wrong, I still want my sweet potato casserole and all those marshmellows when the time is appropriate LOL

A few years ago, I was watching Barefoot Contessa on Food Network and she was making a recipe that called for sweet potatoes, carrots, butternut squash, and parsnips- called Roasted Winter Vegetables. Interesting, it looked good but I had never tried those last two items. A few days later, I went and bought the stuff to make it. Boy, I had been missing out on parsnips and butternut squash all these years!


How did I miss out on parsnips and butternut squash for so long?

 I have also tried this recipe with red potatoes in the mix just for my husband, it was excellent too. But I prefer the sweetness of the squash and sweet potatoes to shine through. This recipe turned me into a roasted vegetable addict, I will freely admit. Most veggies are just better roasted.

The weather in the Texas panhandle is unpredictable to say the least. Yesterday, it was almost 90*F, today it blowing frozen mix and 30*F. So I thought some roasted winter vegetables fit the bill to eat at lunch today. The good thing about the Texas panhandle is that if you do not like the weather, just stick around, it will change. Tomorrow is a high of 60*F...

Roasted Winter Vegetables

Adapted from the Barefoot Contessa's recipe
Serves 6

2 sweet potatoes, chopped (I leave the skin on, you can peel yours if you would like)
1 butternut squash, peeled and chopped
1 pound bag of parsnips (about 5), peeled and chopped
1 pound bag of carrots (about 5 large or I buy the baby carrots), peeled and chopped
Cooking spray (I prefer canola oil spray)
1 tsp salt
1/2 tsp pepper
1 tbsp parsley

Do this:

Preheat your oven to 425 and line two cookie sheets with foil. Spray the foil with cooking spray. Divide all the chopped veggies into the two cookie sheets and spray with cooking oil lighly. Sprinkle salt, pepper, and parlsey over. Toss to coat evenly. Roast for 35 minutes, turning vegetables over halfway through cooking time. I like to turn on the broiler for the last 5 minutes or so to get the brown carmelized edges!

Nutritional info:

(Per 1 cup serving)

• calories- 107
• carbs- 24
• fat- 0
• protein- 2

Crock Pot Tex Mex Chicken

My Tex Mex chicken recipe that I shared with a friend on the Venus Index forum ended up being published in one of her articles! It just made my day that she enjoyed it enough to share. Sometimes it blows my mind how we can connect with friends across the world while doing the stuff we love- for me this is fitness and cooking. Kimberly (AKA Kimmits to me) lives in Hong Kong, and is a true everyday Venus.

 




Kimberly- The Every Day Venus: Holiday photos from May 2011 to July 2012

 

  So what is so special about this recipe? #1 it is super easy to make #2 it has a robust flavor without many extra calories above just plain old chicken breast #3 it is very versitile

 

I cook my Tex Mex chicken almost weekly because my whole family enjoys it, although we each fix it up in our own way. My husband likes to eat his in a shredded chicken taco with a corn tortilla preferrably with few condiments other than sour cream and some shredded cheese. My son likes his wrapped up in a flour tortilla burrito with refried beans, pickles (strange I know!), green salsa, and cheese. My daughter likes her chicken over a plate of nachos with refried beans, cheese, and sour cream. Me? I like my chicken over a huge pile of lettuce with green or red salsa and a dollop of sour cream. I have also had it over a bed of lightly sauteed zucchini and topped with fresh pineapple- which was also great tasting! Kimmits gives her ideas in the article, which sound pretty tasty too!

 

Continue reading here

 

 

Slow Cooked Tex Mex Chicken

Serves 6 and makes great reheated left overs for the rest of the week.

 

2.2lb / 1kg of chicken breast fillet
1 large jar of your favorite spicy salsa
1 diced onion (optional)
2 diced green bell peppers (optional)
Optional: 1 tsp of cumin and smoked paprika / chipotle
Step 1: Place all ingredients in a crock pot on low
Step 2: Cook for up to 12 hours until chicken is ready to be pulled apart, pour off extra liquids and shred with fork.

 

Variations:

I have just discovered some easy variations. You will add these in at the step where you pour off the extra liquid (it can get too soupy for my preference sometimes!)....

•  a can of red or green enchilada sauce 
•  a jar of salsa verde.

These are two that I have tried and liked:

 

http://www.chilebibles.com/hatch_brand_can_products.htm

http://www.meijer.com/s/herdez-mild-salsa-verde-12-jars-16-oz-ea/_/R-182725

Nutrition Stats:

Per approx 4 oz serving

• Calories: 147
• Carbs: 2g
• Fat: 3g
• Protein: 26g

 

Oh and my photoshoot on Thursday went pretty well. Here is a sneak peek of the only pictures that I have gotten to see so far!

 

XO- Liss

Tropical Chicken Salad

So I know you probably do not need a recipe for a salad, BUT YOU MUST TRY THIS ONE! It is so seriously good!

There is this little cafe downtown called the Alley Cafe which is only open for lunch on the weekdays. Seeing as how I am a teacher, I can only go during the summers. Boo! But- I go at least once per week with the excuse of a girls' lunch! This is what I order everytime I go in. Seriously. Ha!



Isn't it so pretty???

 So I had to recreate it at home. Yup! Because I love it that much.

This is the stuff:

Tropical Chicken Salad

(for 1 serving)

1/2 head of butter leaf lettuce, torn (romaine and red leaf lettuce are also good in it!)
3 oz grilled chicken
1/4 pint strawberries, cored and sliced
1/4 pineapple, diced
0.5 oz or 10 pecan halves (I use candied pecans this day I took pics, but plain is just as amazing)
0.5 oz or 3 TBSP shredded coconut (fresh or bagged, whatever you like!)
2 TBSP Creamy Poppyseed Dressing (Kraft and Brianna's make great ones)

Toss up your salad and thank me as you savor each yummy bite. It makes a HUGE plate, hope you are hungry!

The mix of sweet and salty... creamy and crunchy is a real winner in my book.

Nutitional Stats per serving:

• Calories: 524
• Carbs: 41
• Fat: 30
• Protein: 24

Prepping for a Photo Shoot

Photo shoots can be exciting but also a scary process. You want your pictures to come out the best that they can to show off your hard work, but you also do not want to do anything to possibly set yourself back! You have put in the work in the gym and your diet is showcasing it. Now what?

Since I am about to start my own personal countdown to getting ready for a photo shoot that is only a week away- here is my general strategy and some helpful hints you might not have otherwise thought about. Even if you are working with an experienced photographer, you need to do your part to ensure that you look your best on the big day. Most photographers actually are not experts in fitness photography (which is all about lighting), so be ready to help them out so that you are happy with your pictures.

Photo Shoot Prep Schedule:

Things you should start on before a week out-

• Find a good photographer. Ask if they have ever done fitness photography. If you cannot not find anyone near you who specializes in fitness, look for someone who does boudoir photography- it is the next closest thing! All of my photos that you see on my blog are done by Forever Grace Photography. Erin is very talented and I highly recommend her.
• Getting nice base tan (maybe 5-10 sessions)
• Make a hair appointment (touch up color and trim)
• Pick out poses that work with your body and practice them in the mirror. I like to look through pictures online to find poses that might work and then pin them to Pinterest to store them in one place.
  

  
• Choose a flattering swimsuit and/or outfit in a solid color (It will appear less dated in the future than a print and will not distract from your body. Make sure it will stand out against the backdrop- no black bikini on a black backdrop for example. Here are some color suggestions based on your coloring.)
  

  
• 5" heels- preferably clear like the one pictured above or nude will work. Choose a pair without a strap at the ankle (it will cut your leg line). It is okay to wear athletic shoes with fitness outfits- just know your legs will look better if you pose on your toes.
• Book spray tan appt. Find a human being to spray you and get it as dark as possible (Preferably 24 hours before the shoot but up to 48 hours out) You will look freakishly dark, it is okay. The lighting will make you look normally colored, I promise! Get some touch up spray in case of a boo-boo!
• Get a cheap full length mirror to take to the shoot. (Why? You can stand it up beside the photographer so you can see yourself posing and get the most flattering angle possible. You probably know how to present yourself better than the photographer, especially if you have been practicing. A friend who knows you well, and that you may have practiced your poses in front of, is also helpful to have at the shoot to help direct your movement.)







This is what a great prep and photographer can do for you





5 days before shoot 

• Start 24H fasts (dinner-dinner), make your nightly meal high protein with lots of veggies, lower carb. I like to finish with Greek yogurt and fruit. Make sure to take a multi-vitamin.
• drop carbonated bevs thru shoot day,
• start wearing retainer at night for straight pearlies thru shoot day.

4 days before shoot 

• Print out poses for shoot,
• Start Whitestrips express (5 day type) daily thru shoot,
• continue 24H dinner to dinner fasts as above.

3 Days before shoot

• Start water load (as much water as possible- aim for 2X's regular intake), I also take magnesium/calcium tablets to prevent cramping. The water load and deplete is to remove any subcutaneous water which will decrease the appearance of cellulite and enhance your musculature.
• continue Whitestrips express daily thru shoot,
• continue 24H dinner to dinner fasts as above.
• last day to workout (to give enough time for any DOMS to subside)

2 Days before shoot 

• Last day of carbs,
• continue Whitestrips express daily thru shoot,
• make sure everything is cleaned/pressed/fits,
• exfoliate in shower that night to prep for tan,
• Stop any workouts until after shoot,
• continue water load,
• continue 24H dinner fasts.

1 Day before shoot 

• small breakfast- then fast until shoot,
• continue Whitestrips express daily thru shoot,
• optional gylcogen deplete workout (light weights, high reps, full body),
• get spray tan,
• Start water deplete between 2-7 PM, do not drink anymore than small sips when necessary
• pack up outfits, props, mirror

Day of the shoot

• Buy newspaper if you are doing this for a contest (like Venus Index or Adonis Index),
• do last whitestrip treatment,
• touch up tan,
• darker makeup than normal (lighting washes you out, so EVERYTHING needs to be applied in a deeper color- base, eyes, blush, lips) and simple hair (straight or lightly curled, and take an elastic to put hair up in some photos into pony)
• little to no water until end of shoot,
•  pump up before shoot (lunges/squats, pushups, curls, calf raises)

Other advice from people who know their stuff: 

My friend Roberta (pictured above in the white and pink bikini) wrote a 3 part series on Preparing for your Photo Shoot that was great too. She helped me prep for my first ever shoot, and without her guidance on lighting, I do not think my photographer and I could have gotten it right! We were both total noobs to fitness photography at my first ever shoot. We used halogen work lights like these on my first shoot as Ro suggested, and she showed me how to set them up. (We used aluminum foil to funnel the light though, instead of tar paper like she does.) It is funny looking back at it now, since Erin is a real pro now with the real lighting and studio equipment.

Click below to read Ro's series:
Part 1
Part 2
Part 3

Another great read is this post on photo shoot prep by Roman at Roman Fitness Systems. As a lady you need to scale down what he does, but he still covers many bases. I tried his carb loading once and it did not work for me. But I bloat like a whale (I am talking documented 8-13 pound bloat on occasion) so that is probably why.

These are my personal results from using my "Hail Mary" plan above:

	Weight	Shoulder	Waist	Hips
1 week out from shoot	145.2	40.5	27.5	37.5
Day of shoot	141.2	41.5	26.5	37.25
VI GOAL for 5’9”	141.6	42.65	26.36	37.43

Hope that helps! Let me know if you have any questions or need more explanation as to the why on some of this.

XO-Liss