Venus Index

Today John and I got together to discuss the most common questions that have come up in the Venus Community Forum regarding the Venus Factor 12 week Fat Loss Program. John answers these questions and more: How many calories? How much protein? How to structure the workouts? What to do about injuries? What do the minimum numbers in the Venus Factor Virtual Nutritionist mean? What is the Tracker? How will the Venus Factor workout effect my female shape? Why is a strict meal plan not spelled out for me? Download the audio file below:  

Today we are honored to listen to Cynthia Winnie who placed tenth in the 7th Venus Index Transformation Contest.   Check out her beautiful transformation pictures:       Read what Cynthia wrote about her experience with the Venus Factor: In July of 2011, I weighed my heaviest at 220lbs and size 20. I decided to start watching what I eat. I began logging my food into a website called myfitnesspal. There I met many Venus women. One in particular was named Californiagirl (Bobbie). I watched what she ate and lost 18 pounds by the beginning on 2012. The weight loss gave me the confidence to join a gym and I lost 40 pounds. However, by the end of the year, I felt like I hit a plateau. I looked in the mirror and I was just a small fat person. I looked for an exercise program to shape my body. I saw some Venus women talk about their exercise programs and I loved their after photos. So I bought the Venus index for myself for Christmas. I started in December. I was 165lbs and size 10 when I started the Transformation. With every new week, I was challenged with each new exercise. Very quickly I watched my shapeless body take shape. I am not an ‘after’ as of yet, but well on my way .I am 155lb, a size 6. I love the Venus Index exercises and the Eat Stop Eat guidance. I fast one day a week and stay under 1000 calories a day, 6 days a week. I have utilized the Venus Community for the many questions I have during this journey. I thank you for the Community and the knowledge you have given me.     Listen to Cynthia's interview here, and please “like” it when you’re done:

Are you your own worst self critic? You're working hard to lose weight and be fit or maintain your fitness and weight loss. But boy, are you hard on yourself as you try to achieve or maintain your goals. If you eat more than your planned or gain a few pounds, you beat yourself up. You feel rotten about yourself. And the worse you feel about yourself, the more likely you are to overeat or fall off the bandwagon. Learn how you can be kinder to yourself to achieve or maintain your goals. Dr. Nicola Bird Nicola's Online Program Listen to John's interview with Dr. Nicola Bird here, and please “like” it when you’re done:

How do you learn to trust your new self? You've lost weight. You're fitter. Perhaps you've even achieved your goals. But then you gain a couple pounds and it ruins everything for you. You doubt yourself. You fear regaining the weight. You don't trust yourself to maintain. But if you gain 5 lbs, you just need to loose 5 lbs. It's not that big of a deal. How do you learn to trust your new self and trust yourself to maintain the changes? Dr. Nicola Bird Nicola's Online Program Listen to John's interview with Dr. Nicola Bird here, and please “like” it when you’re done:

Today we are honored to listen to Jenn C who placed eighth in the 7th Venus Index Transformation Contest. Check out her beautiful transformation pictures: Read what Jenn wrote about her experience with Venus Index: Losing weight has been the story of my life and I was ready to begin a new chapter when I discovered the Venus Index in September 2012. My journey with VI has been life changing; and I can honestly say that starting was the best decision I could have ever made for myself. In the beginning of 2012 I got caught up in the "eat more to weigh to less" movement and got fat. So imagine my surprise when I discovered that with VI all you had to do was eat less and lift heavy; I was hooked! Food has always been my downfall, to find a program where I didn't have to be so restrictive with my choices and I could still enjoy the things I loved (in moderation) was the icing on the cake for me. ESE and the VI workouts have played a major role in my new health and fitness lifestyle. I may not be at my VI ideal weight or metrics right now but I am confident that as long as I continue to trust the process and work towards my goals I will be at my VI ideal in no time.       Listen to Jenn's interview here, and please “like” it when you’re done:

Today we are honored to listen to Rose Simpson who placed Sixth in the 7th Venus Index Transformation Contest. Check out her beautiful transformation from the 12 Week Contest: Read what Rose wrote about her experience with Venus Index: Since I began my Venus Index journey last May 2012 I lost 51lbs. However, in 3 short months, I lost 11lbs, 2.5 inches off of my waist, 2 inches off of my hips and 2 inches off of my shoulders. To date, I have completed VI 1-3, and recently began the Circuit Program combined with the Supplemental Workouts. In addition to the VI, I follow Eat Stop Eat, the Reverse Taper Diet, and the Anything Goes Diet. Along the way, I learned calories are KING, and I did not have to kill myself doing grueling, torture cardio to lose weight. I worked hard these last 3 months by staying within a certain calorie range and being consistent with my VI workouts. That does not mean that I had to deprive myself of the foods I love and crave. I still ate these foods in moderation but in smaller portions including gourmet cupcakes, candy, pizza, pasta, Dorito tacos, and nachos. I realize now when I eat these foods it counts toward my daily, allowed, calorie intake. My friends, family, and I were surprised by my transformation in 3 short months. Even I did not realize how much better I looked until after viewing my before and after photos. My photos were not enhanced in any way. These photos show my natural self except for the spray tan. Up until the end of the contest, I was very worried that all of my hard work and dedication would not pay off. Regardless of whether or not I win or place in this contest, I am very proud of what I accomplished. I would highly recommend without reservation the Venus Index program to anyone wanting to get into the best shape of their lives because this program works and has totally changed my life. I have not looked and felt this good in 21 years, since high school. The Venus Index is a program that almost woman can do for the rest of their lives and not feel like they are spending hours every day in the gym.     Listen to Rose's interview here, and please “like” it when you’re done:

How do you deal with social pressure after you achieve fitness? We are social creatures. Although losing weight and getting fit are personal choices, it does impact us socially because it changes our appearance. The world will respond to our transformation in a variety of ways--some positive and some negative. When people around you are not being supportive or even critical of your transformation, you need to break free from their their negativity and own your own power. We'll discuss the reasons why people can have such varied and negative responses to your transformation and how to become immune to it. Nicola Dr. Nicola Bird Nicola's Online Program Listen to John's interview with Dr. Nicola Bird here, and please “like” it when you’re done:

Today we are honored to listen to Donna-Marie Moy who placed third in the 7th Venus Index Transformation Contest. Check out her beautiful transformation from the 12 Week Contest:   Read what Donna wrote about her experience with Venus Index: I find it amazing that it is possible to completely transform your body from something that was always hidden, to something to be proud of in just 12 weeks. When I started VT7 I knew I was committed to making a change, but I never really thought that in 12 short weeks I would not only be at my lowest body weight since the age of 10, but I’d be wearing a bikini in public and have muscle tone to show off. My Venus Index Transformation was a journey of self-discovery. It was an emotional rollercoaster, sometimes I was elated that I was making progress and amazed that I suddenly fit into a smaller pair of jeans; whilst at other times whilst doing the 20th curtsey lunge I despaired as to whether this effort was making a difference. I enjoy cooking and having my partner joining me in the Men’s version of the contest, meant that fixing my diet was easy. Having the willpower to stop snacking however, was not; But the VI community was there to encourage and guide and with the Un-contests I was able to start shedding the pounds. Building the muscle tone was slower. I followed the VI Phase I week after week, sometimes it was hard to see where it was going but I carried on. The program ensured that as I became accustomed to a routine, it changed and kept me motivated to continue. About half way through the contest I realized that I could feel muscles I never knew I had, and from that point on every week I could see a difference. I’ve now completed phase I and this is just the beginning, Now that I’ve lost weight, this is where the hard work begins!       Listen to Donna's interview here, and please “like” it when you’re done:

Today we are honored to listen to Naomi Clarke who placed Ninth in the 7th Venus Index Transformation Contest. Check out her beautiful transformation from the 12 Week Contest: Read what Naomi wrote about her experience with Venus Index: VT7 - Contest Participant Naomi Clarke Age 33 Height 5'4 Start of contest: Shoulders 42 in Waist 27 in Hips 37 in Weight 134.4 lbs End of Contest: Shoulders 40 in Waist 26 in Hips 36 in Weight 135 lbs VI Goal: Shoulders 39.56 Waist 24.45 Hips 34.72 Weight 124 lbs I found the Venus Index program through friendship with CaliforniaGirl on My Fitness Pal. Seeing her extreme transformation I knew that there must be merit to the program. Through my teens and twenties I maintained a healthy body weight and body type. I liked my body but I always knew in the back of my head that I was not in my personal best shape, when I turned thirty I realized that it was very important to me to be in my best personal shape. I found my fitness pal and began counting calories. The first thing I noticed was that I was under eating calories. Once I started meeting my micro nutrients and eating at a slight deficit for my goals I began lifting weights and working out a couple days a week. For the VT7 12 week contest I set my daily calorie goal at 1,100 calories, if I had an event where I needed to eat up I would just eat lower the next day to even it out. I was very strict with my calories during the week but less so on the weekends. The funny thing is that I tended to under eat during the weekend as I would do a fast on Sunday. I am proud of myself that I maintained my calories consistently for most of the 12 weeks I had a few days where I ate higher but I also ate as clean of foods as I could and chose proteins as my cheat meals if I ate above my calories. My workout goal for the contest was three Venus Index workout and two cardio workouts a week. I am happy to say that I did not miss one Venus Index workout the entire program; I did miss a few cardio workouts. Week six and seven were very difficult weeks for me, I felt very exhausted and a bit like a zombie, but after that my energy levels were high and I had no problem with lifting my weights. Overall I feel that the twelve weeks went by in a flash. I blogged every week of the program and the ladies in the forum are all very supportive and help a lot with staying focused and on track. I really recommend joining a contest and getting a photographer to take your after shots; it was such a good experience and really helps to have a goal deadline. I am at my personal Venus measurements for my shoulders but I am still an inch off on my waist and hips. My new goal is to eat at half the calorie deficit and do another round of Level 1 until I reach my personal Venus Index Measurement goal.     Listen to Naomi's interview here, and please “like” it when you’re done:

Do you have a self-sabotage point? When it comes to dieting and fitness, you likely find that it is easy to get out the gate but then you lose momentum and drive fizzles. Before you know it, despite the best intentions, self-sabotage kicks in. You have difficulty sustaining your goals. Willpower only gets you so far. You need to deal with the real reasons that you are sabotaging to sustain change and keep momentum alive. In todays podcat we will dive into what the underlying reasons are for self sabotage and why it seems to happen at the same time over and over again. Nicola Dr. Nicola Bird Nicola's Online Program Listen to John's interview with Dr. Nicola Bird here, and please “like” it when you’re done:

Today we are honored to listen to Jenny Weaks who placed second in the 7th Venus Index Transformation Contest. Check out her beautiful transformation from the 12 Week Contest: Read what Jenny wrote about her experience with Venus Index: I was in week 8 of Phase 1 when the contest started. I got to week 11 and decided to jump on to Phase 2 because there was so much buzz on the forums about it. The 1st six weeks I did very minimal cardio, mainly just walking when I felt like it. Aside from continuing to focus on fat loss, I decided (based on midway progress pictures), that I needed to focus more on my arms and glutes. I was losing a lot of weight quickly and my arms looked pretty skinny compared to my legs. My butt was getting flat too, so I decided to do some specializations for arms and butt at that point and I continued them through to the end. The nutrition side of Venus is what really drove my success. I did a minimum of two 36-48 hour fasts per week. RTD called for 800 calories a day for me, so I found it much easier to just not eat a few days a week than to eat so low in calories. That deficit was hard at times, and I had some setbacks along the way, but I learned quickly that any higher calorie days were more bloat than fat. A fasting day would bring me right back down. I lost 15 pounds during VT7 and got down to 21% bodyfat (tested by DEXA scan). I didn’t quite make all my VI measurements, so that is my next goal.   Listen to Jenny's interview here, and please “like” it when you’re done:

Today we are honored to listen to Kiya who placed fourth in the 7th Venus Index Transformation Contest. Check out her beautiful transformation from the 12 Week Contest: Read what Kiya wrote about her experience with Venus Index: My Venus story starts in April 2012. I lost 90lbs before the start of VT7 and witnessed a huge transformation in how I saw food and myself. My focus was losing fat as fast as possible, and I worked out occasionally when I had the energy. I restarted Phase 1 and tightened up my diet in December 2012 in preparation for a cruise, so I sailed into the first 2 weeks of VT7 doing exactly what I had been doing for the previous seven. I was on vacation Week 3 & 4 of VT7 and when I returned, I started Phase 2 and kept my eyes on what I could control – my calories, my workouts, and my form. By then, I was at the point where my weight loss was slowing down, so there was a lot of managing my expectations around the scale and the measuring tape, and adjusting to the new requirements and demands of my leaner body. All of VT7 has been a dance – figuring out how low I could keep calories and still be able to push myself hard in the gym, adjusting the timing of meals so I could get good sleep, and slowly shifting from the mad rush of weight loss into the steadier, slower pace of re-composition. I still have about 10-15 pounds to lose, and I know with the skills I’ve developed over the last 12 weeks and over the last 14 months – I will have the Venus body of my dreams.         Listen to Kiya's interview here, and please “like” it when you’re done:

Today we are honored to listen to Barbara Highland who placed first in the 7th Venus Index Transformation Contest. Check out her beautiful transformation from the 12 Week Contest:   Read what Barbara wrote about her experience with Venus Index: The Aztec Venus Story..... I always believed that people who claimed to love the gym were crazy or compulsive liars. Who in his right mind could love being sweating instead of sleeping??? Three years ago I was in the middle of my worst nightmare, after two years of fertility treatments and three miscarriages, my newborn baby just passed away, doctors told me I was unable to carry another pregnancy and was 70 pounds overweight. When you have a baby and you are overweight you don't care, because every time you see the baby you know it was worth every single pound of fat. But I had no baby, I was grieving, devastated, hopeless, bitter and horribly FAT...I could even see my cellulite with my clothes on!!! Another year of unsuccessful fertility treatments to get a surrogate mother pregnant didn't let me loose much of that weight, probably just around 20 pounds. After my last egg retrieval I decided that I was done with treatments and that this was my last one no matter what. I lost 40 pounds very fast and at the same time my surrogate mother got pregnant with one of those eggs, so I was thrilled. I was having a baby and was skinny again....flabby skinny, butt less skinny, but skinny again.....and with a baby on the way!!!! I started exercising, just cardio and still hating the gym, but this managed to keep my weight off so I thought it was worth the effort. I looked pretty well dressed but I had no tone, no muscles and no butt, so I decided the easy remedy, butt plastic surgery!!!! I started looking for the different options (implants, fat transfer, threads), until  my sweet and loving husband told me that there was no way he was paying for a fake butt and told me that I had two choices, exercising to build it up or paying for it. I had no money, so I had no other choice to stick to the first option and started doing leg press and all the damned glute machines available at my gym, beside my regular (boring to death) cardio routine. After several months and very mild results on my flat butt, one day I received an email that changed my life. It was John Barban's with the pictures of the last Venus Index contest. When I saw the pictures I felt jealous of the blonde in the second place and said "I want that body for myself!!!" But I heard the nasty little voice inside me saying "You are too old for that!!!"  Browsing the pictures of the past contests I saw Roberta and said to myself... "She is very hot and older than me, I have good genes, a lot of discipline and if she could do it, I can do it too."  I bought the program, went to Christmas vacation and decided to start in January (diets and programs always start on some Monday of January). Roberta became my role model, I even placed her picture on my fridge, with another one of Linda Hamilton's arms in Terminator 2. After following the program to the T, here I am now, three months after, 44 years old with the same waist I had in college, with a ten month old baby, fit and strong as ever and with the toned body I always dreamed of (without exercising, of course). I look better than most of the girls I see at he gym that are less than half my age. Thank you John...thank you Roberta....and thank you hubby for not  paying for my fake butt!!!! Now I belong to the crazy group of people that can't have a day without hitting the gym. Rest days are a nightmare!!!     Listen to Barbara's interview here, and please “like” it when you’re done:

Today John talks to Terry Clauss who placed seventh in the 6th Venus Index Transformation Contest. Check out her transformation pictures from the 12 Week Contest: The inner athlete Terry always knew she had an athlete inside herself.  She knew she was strong and she liked to workout, but she never got the truth about calories until she found the Venus Index Workout. Like many of us she only had one half of the equation down; exercise.   We couldn't understand why when we worked out and built muscle we just looked bulky, hefty, and strong instead of feminine, sleek, and strong.  It's all about calories (along with a superior workout design). Terry loves her new look, strong yet feminine.  That is how the Venus Index is designed.  “The focus is proportions and shape (rather than weight loss at all costs or building muscle like a guy)” – John Barban. Like most of us Terry learned the hard way regarding diet.  After years of trendy diets and good food lists and bad food lists, Terry found the Anything Goes way of eating refreshing. That's what we do in the Venus Index Community. As far as food goes you can have everything you want, just not all at once.  You learn to setup your own calorie budget and follow it.  No more depriving yourself of foods you love.  Just learn to eat the right amount for your size. She is learning to enjoy being fit and have a nice shape without worrying so much about overall weight. You can wear cute clothes in your 50's Ever wonder what it's like to have the following problem; You are a grandmother shopping in the junior's section because nothing in the women's section is small enough to fit you.   Well Terry knows, just ask her how much fun it is. Clothes shopping and planning for work or social events used to be stressful.  Now it's fun.  It used to be that nothing looked good or felt good.  Now everything is cute and fun. This was a big deal to Terry. The problem used to be nothing fit right, nothing felt right, and nothing was comfortable.  Now the problem is everything fits and you can't buy the whole section of cute small clothes that all fit and look good.  It's like you turned into a barbie doll.  It's just about every woman's dream. Like many of us, Terry found her dream in the Venus Index Community.  She said the community is amazing.  Everyone chimed in to answer her questions and give her support.  She learned to love blogging there. When she didn't have anything to blog about she read what others wrote and was amazed at the lessons learned.  She is amazed at all the successful transformations and that it is not a bunch of fake advertisements. These are real women of all ages, from all over the world, achieving their dreams and transforming their lives. Check out the comparison; The first picture was Terry when she was 60 pounds heavier.  She has lost 41 pounds since she started Venus Index. The second picture is Terry now.   She has done a fabulous job.  Her hard work and dedication to her health and fitness has paid off!   Advice from Terry: The Venus Index program really works! Join a transformation contest Follow the Venus Index exercise plan as designed Use the Venus Index Community for support "Divide and conquer" exercise and diet; because calories do count Keep a journal or blog for accountability as well as to help others Calories matter; figure out how many calories you need Don't be afraid to ask questions If you want to wear cute clothes again, give the Venus Index a try   Read what Terry wrote about her experience with Venus Index: I began VT6 by doing VI Circuits but then switched back to Phase 2. I think Circuits is a great workout and I will go back to it at some point  ... Continue reading here. Listen to Terry's interview here, and please “like” it when you’re done:

Today John talks to Tina Roman who placed sixth in the 6th Venus Index Transformation Contest. Check out her transformation pictures from the 12 Week Contest: A tenacious original Venus knows how to stick with the program Tina is one of original women to try out the Venus Index Workout when it first came out.  She has stuck with it since the beginning. She got an email from Craig Valentine regarding Eat Stop Eat and that is how she found the Venus Index Workout by John Barban. Like many of us Tina did the yo-yo on a variety of diets finding most of them complicated and unsustainable.  Tina found the biggest key in the Body Centric Eating Manual which is part of the Venus Index.  No one ever told her she was simply eating too much for her size.  She finally learned something that made sense;  the truth about calories. Life is not fair but she realized that she had to stop eating the same size portions as her husband.  Portion sizes are designed for 6 foot tall men. Tina really liked the goal setting metrics that are part of the Venus Index program.  This made sense to her. Mindset is 90% of the battle Tina had never had a problem with exercise, in fact she worked really hard and couldn't seem to lose the fat.  She joined several Venus Index transformation contests and found that with each contest she dropped more weight each time.  Tina found most of the battle to be the mental mindset.  The contests and the Venus Index Community helped her get the mindset she needed to succeed. Tina also found the the unsensored podcasts to be educational and motivational and attributes much of her success to listening to them.  It didn't take long for her to want "all in" with the Immersion program.  She sees the value of investing in yourself and deciding you are worth it. Advice from Tina: Join a transformation contest Mental mindset is 90% of the game Follow the Venus Index exercise plan as designed Calories matter; figure out how many calories you need Follow the Venus Index exercise plan as designed Use the Venus Index Community for support "Divide and conquer" exercise and diet; because calories do count Keep a journal or blog for accountability as well as to help others Get Immersion to stay motivated with new workouts, unsensored podcasts, and coaching calls.   Read what Tina wrote about her experience with Venus Index: I was always the thin girl in high school, no more than 100 lbs soaking wet. I started weight training to avoid “girls” gym  ... Continue reading here. Listen to Tina's interview here, and please “like” it when you’re done: