Introducing The New Exercise Section
This section is designed to assist you in learning how to maximize your workouts and better understand the different types of exercise. Proper sleep and nutrition will release your stored body fat and exercise will burn it up. The exercise section will educate you on the most efficient movements and why, provide sample routines designed for different goal types, and illustrate the proper cardiovascular techniques to prevent injuries and achieve optimal results. This new section will greatly enhance your education and provide you with the necessary skill set to take your body to another level.
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creator of Venice Nutrition
Leading by Example
Have you ever heard the saying, “Do as I say, not as I do?” I never really understood why people would say that. A persons actions are far more important than their words. Through the years I have been asked this same question countless times: ”How can I get my husband, wife, partner, friend, mom, dad, child, etc., living a healthier lifestyle?” My answer is always the same, you’ve got to lead by example. Without a good example there is very little you can do.
It is such a simple concept and for so many, it still seems difficult. To help others live a healthier lifestyle, first you must show them it is possible. You do this by having your actions match your words, and make sure that they see the positive changes you make - both internal and external.
For people to be willing to change they must first see value and feel that the payoff outweighs the cost. I have had clients come to me who were chronic dieters and had cut their calorie intake down to 800 calories a day… They were cranky, hungry and frustrated. They shared how they never understood why their friends and family would not join their efforts in weight loss. I would reply, “Why would they want to go through that torture? Lets face it if you are miserable why would anyone want to do what you are doing even if you think it’s healthy?”
There is always a way to make your health a priority and begin to lead by example. By doing this, you will begin to inspire the people you care about most. Now, I’d like to share the story of Bonnie Kieffer and how she led by example.
My client, Bonnie Kieffer, is an inspiration to us all. She has taken her body from an At Risk Level of Health to a Performance Level of Health. She began her journey in January 2008 - 172 lbs, 42% body fat, high cholesterol and suffering from PCOS (polycystic ovarian syndrome). A few years in the past, she’d had twins and after that her weight and hormones began to spiral out of control. In January 2008, she was the heaviest she’d ever been, and she felt horrible. So this is when Bonnie made a choice, a choice to become healthier and to lead by example. Bonnie started her journey at home. By working out and eating better, she dropped 20lbs. Suddenly, in April 2008, Bonnie began to plateau. What was working for her before was no longer achieving her desired results. Bonnie’s husband Randy decided to help Bonnie by purchasing a Mother’s Day gift certificate to Venice Nutrition. Randy’s gift inspired me, so I decided to personally work with Bonnie. She is an amazing student and her level of commitment and drive is a powerful force. Through our work together, Bonnie went from 152lbs, to 142lbs to 132lbs, to as of March 2009 125.6lbs and 15.75% body fat. She has transformed her body and has made her health a permanent part of her lifestyle. Her cholesterol is now in a healthy range, her body has achieved hormonal balance and most of all, Bonnie has gained a deep sense of Joy and Pride – which you can feel when you see or speak with her. Her presence makes others want to join in on that success too.
I have witnessed Bonnie inspire so many as she’s led by example. Her journey, perseverance, positive attitude and success has influenced many – all the way from her husband Randy, to her children, to her friends, and even her coworkers. She has shown the possibility of healthy living to so many in her world. By helping regulate her hormonal balance, she’s also become an example for fellow women who suffer from PCOS. She has shown them all that it’s possible, and is now leading by example.
I shared this story because I know how easy it is to forget the importance of our daily actions. I watch my son Hunter look at everything I do and listen to everything I say… and then I see him mimic my actions. I know how important this is, because I also know that Hunter will mimic me no matter whether my actions are positive or negative.
We all have the ability to inspire and lead, we must just set a good example and then lead by that example. My invitation to you is to find someone that needs help with their health and use Bonnie’s story as inspiration for you to lead them by example.
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by head chef Valerie Cogswell
Angel Food Trifle
Looking for a sweet treat to bring to your next dinner party or event? Or maybe you're in the mood for a decadent dessert after dinner. Either way, Angel Food Cake Trifle is the perfect end to your next meal. Surprisingly light, no one will ever guess that this beautiful dessert is actually easy on the waist line! Chunks of airy angel food cake are layered with creamy sweet pudding, whipped cream topping and then studded with fresh colorful berries. Slivered, toasted almonds add a heart healthy crunch. For the complete recipe and more, please see your Recipe Tab today. Enjoy!
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Making Your Health a Family and Friend Affair
written by Mark Macdonald, Creator and CEO of Venice Nutrition
I vividly remember watching my mom eat her “Diet” foods while the rest of the family ate “Normal” foods. I remember my years as an athlete and then as a fitness model, eating separately from my wife Abbi, bringing my own food to restaurants and living in fear that if I did not eat the correct amount of calories and nutrient ratios per meal I would get fat. I have heard 1000’s of clients ask me how long they will need to eat “Differently” from their family, friends, and coworkers and when can they eat the foods they love again.
It is still puzzling to me how this kind of living became the norm. Why do we think the only way to get a result is to alienate ourselves from others? Why do we feel we must go through pain and suffering to become healthier? I watched my mom, myself and so many clients through the years feel this burden – all because "diets" are an accepted part of every day life.
Why do we do this to ourselves? A lack of Health Education combined with plenty of health misinformation.
We must understand that achieving permanent results means a lifestyle change.
Most of us have said, “We know what to do with our health, we are just not doing it”, if this is you, I would reply, “If you knew what to do, you would be doing it.” I have been studying Nutrition, Fitness and Overall Health for the past 23 years. I have personally worked with over 30,000 clients and our nutrition centers combined have worked with hundreds of thousands of clients…. My point is that every day, I Still Learn more about the body. The reality is that most of us think the right thing to do with our health are the examples I shared above... and when it comes down to it not many people want to make those sacrifices for temporary results. What it boils down to is that the education our society is teaching is not accurate; it is based on deprivation and restriction and typically creates a painful experience. I watched my mom yo-yo diet for years and witnessed all the torment it caused her. She dieted like that because she thought it was the only way, and every time she put the weight back on I saw what it did to her self esteem, morale and overall wellbeing. Her experience did not have to be like that and this was one of the core reasons I created Venice Nutrition. The first step to prevent this vicious cycle is to become educated about your body and understand how it works. When you obtain this knowledge you take one step closer to actually knowing what to do. For more information about the physiology of the body read this article >>
Now the correct education will provide you with the necessary skill set to see the possibility of turning your program into a new lifestyle change. President John F. Kennedy once said this about change: “Change is the law of life. And those who look only to the past or present are certain to miss the future.” Making your health a priority requires courage, knowledge, desire and patience. It takes courage to look at all the aspects of your life and find a way to open up enough space for your health. It takes knowledge to let go of quick fixes and understand your body. It takes desire to persevere through the necessary lifestyle adjustments. Most of all, it takes patience to stay the course. I propose you ask yourself this one question, “Do I feel my best every day?” If the answer is yes - I say well done and keep doing what you are doing. If the answer is no, then something you’re doing is not working and it’s time for a change. Read about the 3 Step Process to making your health a priority >>
Once you have the solution and you’ve made your health a priority you can then make it a family & friend affair. If you’re feeding yourself correctly based on blood sugar stabilization, that means everyone in your life can follow your example and begin to eat the same way. You can eat the foods you love, you can eat in restaurants with your friends and you can sit down to dinner with your family. Each individual will most likely require different calories and nutrient ratios per meal, though the overall meals and food choices can be the exact same. The only difference will be portion size.
Words cannot express the freedom I feel when I eat with my family. No longer am I haunted by having to eat my food while they eat their food. We now have the pleasure to eat as a family, while I can still achieve all the results I desire.
One of my clients said it best:
“I dieted in the past and got great results. Unfortunately, when I stopped dieting, everything I lost came back. When I started the Venice Nutrition Program to lose weight and body fat, I lost over 20 lbs and 10% body fat. The funny thing is what I appreciate most about my experience with Venice Nutrition was the education I received. Soon after I joined, my wife joined the program with me and we began to see a shift in our family life. We have two children and in the past we would grab what was available to eat when it was available . As we began to create the time for our food and our health it carried over to our children. We started having sit down dinners each night and having more quality family time together. As a parent it is our responsibility to teach our kids how to eat correctly, I now have the knowledge to do that.”
Todd Bennett - Member
At the end of the day it all comes down to your mindset and the ability to see the possibility of change. Old ideas and thoughts about nutrition are exactly that, old and outdated. John Kennedy said it best, “The law of life is change”. Living a healthy lifestyle no longer requires alienation or deprivation, it requires an education.
My invitation to you is to become educated, and once you gain that education, share it with everyone you know. There are millions of people looking for answers and just don’t know where to find them. Simply by learning more and making your health a priority, you can help others see the possibility in themselves, find the solution, and make their health a family and friend affair!
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You Asked | We Answered
Q:What if I eat something that isn't in my Nutrition Plan?
A:A healthy lifestyle that we can maintain permanently is all about balance. It is nearly impossible for most of us to follow our nutrition plans 100% perfectly all of the time! If you enjoy the occasional “off meal”, we recommend eating a balanced meal 3 to 4 hours later to re-stabilize your blood sugar and get your body back in balance. You may still feel a bit full from your "off meal" so you can always cut your next meal in 1/2 or 1/4. The key is to make it balanced.
Pass this newsletter on to a friend to inspire them! >>