Velvet & Steel Fitness, LLC

Call me crazy or determined but yeah, I want to be that chick who is still kicking butt on stage at 60+. I'll be 55 this year. So don't ask when I'm gonna stop. I don't know. Slow down, maybe. I do love this fitness and health stuff. It truly is the fountain of youth.

📸 2023 OCB Apex Pro Figure 2nd Place Overall.

Coach: Lisa Ehrlich Spitzer
Posing Coach: TJ Johnson

This is an actual photo of client progress. VSF classes are very effective, along with what you do outside of the studio. I truly feel like I give more info and education than most around me when it comes to health and fitness during in person sessions and classes. I pour into my folks. VSF classes aren't just classes. We don't allow you to exercise with bad form. We set expectations high for your abilities. We don't accept can't. We challenge you to challenge yourself. We have fun. We don't quit on you, and don't let you quit on yourself. She is down 16lbs and about 4% bodyfat, and she attends classes at least 3 days per week, usually all 4 classes, but she is also putting in work outside of classes. The scale is not the measurement you should always rely on because if you're building muscle, that scale will barely move. If you do the work with intention and lose the excuses, you will get results.

We are truly a caring fitness family, and just like family, we will call you out on your stuff in the most loving and caring way. Love our folks!

I don't do this fitness business for praise and accolades but I do appreciate the flowers I'm given while I'm alive by my wonderful clients for impacting their health and fitness is a positive way. They are making sustainable changes the right way. With that said, you other Jack o Lanterns who refused to follow instructions and don't do what you were told but "crushing it" with someone else can kick rocks with open toe Jesus sandals on. Stay outta my inbox with questions too. Go ask the person you're crushing your workouts with.

All in person training slots from 3pm-7:15pm are full. All competition training slots are full. All early morning in person training slots are full. Very limited virtual app and late morning slots available. I do not work weekends so Saturdays and Sundays are not options for training. If you are on a waitlist for a particular timeslot and are notified of an opening, you have 24hours after notification to accept. There is still availability in group classes. Body analysis assessments and nutritional assessments are by appointment only.

Thank you for your support.

Nobody:

Me: Goes to cardiology appointment. Gets offered a job as a Functional Fitness Coach for their Cardiac Wellness Program while I was checking out. The office manager said "I looked you up while you were with the doctor." I'm honored! ☺️

I already program for chronic pain but the amount of consultations I've been doing said more is needed. Chronic pain is the common reason adults seek medical care OR ignore it all together and try to push through pain unnecessarily to reach a goal. Never advisable to do this. As of 2023, 21% of Americans suffer from chronic pain which equates to 51.6 million adults. Great course that delved into the physiological and psychological aspects of Chronic pain as well programming from different aspects.

Another wheelhouse tool to add to my Exercise Therapy Specialist and soon to be Certified Stretch Coach. That last one is very immersive and can be passed after the 40hrs of instruction IF you pay attention and do the interactive work. 😳. As I say, if it's not relevant to me, my business and what I do daily in my business I'm not interested in it. Recertifying this stuff ain't cheap.

Potential clients have to understand the interview process is a 2-way street. Both have to be a fit for each other. $$ are great, but my peace, health, and energy are more important. $$ cannot replace that. I interview many potentials but do not sign everyone I interview nor do they sign with me, and that's okay. I'm extremely blessed to not be hurting nor hunting for folks. Additionally, I don't just hear the things said, I listen. I don't just read what you send me. I dissect it. That's how thorough I am. For those reasons, I've not had to discontinue services with a lot of folks because quality folks who want to truly change matters to me over quantity. You do your part and I'll do mine. With that said...if I sense this ⬆️⬆️⬆️ in the interview/consultation process, it's a no-go for me.

These Olympians are the top athletes in their sport. It's freaking mind boggling to me to read comments from folks criticizing Biles for not sticking a landing on an injured ankle or Ledecky getting a Bronze medal in an event she doesn't normally do. She got a bronze over people who swim that event as their signature event. These critics likely look like this.

Still a fav He gives you wings. ❤️

I spent my morning at the Women, Withers, and Wellness: Equine-Guided Meditation for Stress Reduction and Mindfulness 𝐄𝐪𝐮𝐢𝐧𝐞 𝐆𝐮𝐢𝐝𝐞𝐝 𝐌𝐢𝐧𝐝𝐟𝐮𝐥𝐧𝐞𝐬𝐬 & 𝐌𝐞𝐝𝐢𝐭𝐚𝐭𝐢𝐨𝐧 𝐖𝐨𝐫𝐤𝐬𝐡𝐨𝐩 hosted by Tina Peratino. A little unknown fact is I LOVE horses although I don't get to interact with them much. In many cultures, horses have long been revered symbols of power, strength, and freedom,

They are such majestic animals. They definitely sense what you're feeling. Being present, centered, undistracted and grounded in the moment with these beautiful animals was amazing! The breathing, meditation exercises and hands on interaction with the horses was 1000% awesome. I even got to walk one (Lucy) back to the stable. I will definitely be doing it again. Can't wait to see the pictures. Thanks Tina!!

I live my fitness and health lifestyle with full transparency. Not because I owe anyone any explanations but because I know my experiences may or do help others. I have nothing to hide. I've talked about my challenges with the last prep and quite a few people know my struggles. Namely my Coaches, hubby and doctor. I sent my competition pic to my doctor with my results. She was floored. So much that she said I truly showed that menopause and the effects can be managed if you're determined to do so. I don't have all the answers BUT I study this stuff and to great detail. I know what I did and what worked for me. I know what a lot of the medical research says and suggests. I was determined to manage this naturally. My symptoms have been very minimal.

She asked to feature me in their monthly newsletter and be a guest speaker/contributer to the menopause (peri, meno and post) support group. As she said, "It's truly not the end all like some women think it is but being determined to not let it beat you and committed and consistent to doing the things that help are paramount. Too many blame everything on it without looking at what they're doing in their lifestyle that contribute to some of the issues they're experiencing. It's irritating and frustrating for sure but certainly manageable. The ladies can definitely draw off of your experiences, recommendations and positive outlook." I wasn't looking for praise but her words meant so much.

I'm excited about this. Helping others that want help to be better will never get old to me.

And again...I get the questions of why I do what I do so I must post this again. Whether bodybuilding or living a healthy lifestyle that includes healthy nutritional choices, this isn't optional for me. Is it hard? It can be especially when you're not consistent. I know what unhealthy feels like. I know what illness feels like. Who the hell willingly chooses to feel that way? Besides....have you freaking seen me? Who wouldn't want the healthy lifestyle if it looks and feels like this? So don't ask why I do. Ask why you don't. 🤷🏾‍♀️

Official Photos from the 2024 OCB Colonial Open. So very proud of these gentlemen. Teammates, coworkers, competitors. They kept each other encouraged and accountable. A first timer and repeat offender. LoL! Both did amazing with Top 5 placings. We continue to improve and build.

📸 NFPPHOTOGRAPHY
Brandon Marion Men's Physique
Darius McCain Classic Physique
Coaching & Nutrition: Me
Posing & Stage Presentation TJ Johnson

Wow!! Where do I begin! The start of my 2024 prep season started with a bang and then the train derailed a bit. Found out I was post menopausal in April and my hormones were tanked which explained the issues I was having. Managed to control that and still build muscle naturally. Then found out in May through testing I had genetic LDL cholesterol Familial hypercholesterolemia...another challenge. I was going to pull out of competing this season but my doc said given my health, I could control all of these things with what I was already doing with my health and fitness and greenlighted me competing but I made adjustments. I was going to pull out of competing this season but my doc said I could control all of these things with what I was already doing with my health and fitness and greenlighted me competing. To say it was a daily struggle is an understatement. Even peak week was a struggle. I went from struggling to lose weight to becoming an inferno and burning like crazy. My Coaches were challenged on this competition but they stuck it out with me and kept me encouraged.

I stepped on stage today nervous and confident at the same time. I told my Coaches I wasn't going for anything less than Top 5. I've worked and fought too damn hard.

Walked away 3rd place Figure Pro B Class and 4th place Figure Pro Overall. Stacked show! I'm so freaking proud of myself and my Coaches. WE DID THAT! Ladies if you think menopause stops the show on your fitness and health I'm here to tell you that's not true.

This is fifty freaking four soon to be 55!! No I'm not your average. I'm better than average!

Coach: Lisa Ehrlich Spitzer Elite Physiques
Posing and Presentation: TJ Johnson
MUA: Christina Marion
Tanning: Marvin J. Marion Jan Tana

Post #2 recapping an awesome competition weekend. This guy has drive, determination, and a winners mindset for life not just the stage. First-time competitor Darius came to me last year after as he describes getting up the nerve to approach me. 😂 He wanted to compete but also wanted to do it the right way and in the category he belonged in. After our consultation, I knew we'd work well together. He was hungry for it but not in a rush to reach the stage. He specifically told me, "Coach, I'm ready when you say I'm ready."

We started a build getting his weight up to 203 from his initial of 189. Every process is managed and strategically planned out through nutrition, exercise, and natural supplements. Creatine is our friend. He stepped on stage at 182, leaner, bigger, and confident. Were there doubters? Absolutely. Were there folks trying to get him off track? Definitely. My words to him were to put your blinders on and focus. Folks who aren't doing what you're doing will never understand it. Your job is not to convince them but let your actions and results do the talking. TRUST, that is exactly what happened.

He trusted the process. Learned from the process and achieved his goal of many to come. I'm honored and humbled to be his Coach, mentor, and friend. On to the next! Very proud Coach!

2024 OCB Colonial Open
Classic Physique
1st Place Debut
2nd Place Novice B
2nd Place Open B

Coaching, Programming & Nutrition: Me
Posing and Stage Presentation: TJ Johnson, Winning At Life Fitness
Tanning: Marvin J. Marion
Gyms: Exurb Fitness Waldorf & Velvet & Steel Fitness

Awesome weekend! Awesome Show! First of 2 posts for my amazing competitors! Professor X aka The Boy stepped on stage yesterday at the OCB Colonial. He's literally been trying to get that samurai sword since he saw me win it in 2021. LoL! He succeeded. It's also one of his favorite shows. Yes OCB does have THE BEST trophies in my opinion.

He truly took this off season seriously and did it right with my guidance and coaching. Last year he stepped on the same stage at 154 with a 28 inch waist. Yesterday he stepped on stage at 171lbs and a 25 waist. He looked freaking amazing!! Competed in the one category he was eligible for. Physique Open. Class of 7 good competitors battling it out and he came out 2nd place. He was also the shortest and youngest but an amazing and very competitive physique. Bigger doesn't mean better if your symmetry and conditioning aren't on point. Physique needs to fit the category you're competing in. Proud Coach and definitely proud mom! Pro Card loading!

OCB Colonial Open 22 June 2024
Men's Physique Class B Open 2nd Place

Coaching, Programming & Nutrition: Me
Posing & Presentation: TJ Johnson, Winning At Life Fitness
Shorts: Chula Wear
Tan: Dad (Jan Tana)

Dear Clients and Potential Clients, If your Trainer or Coach sees you for in person training or you train virtually with them via programming keep in mind they are seeing you at most 3hrs per week or not at all. So when you say you're not getting results, look at what you're doing the other 165-168hrs. Are there trainers & coaches who don't know their stuff? Absolutely. Are there ones that use cookie cutter approaches? Absolutely but you control your lifestyle outside of those training times. Usually if you're not seeing results, it's because of something you are or are not doing. Own that first.

[LONG POST] The other Robin. I firmly believe God puts you where you need to be or where he wants you to be to do the work he has planned for you. I met Robin at the Run In Her Shoes 5K in April which is spearheaded snd created by Cancer survivor Tangie Shepherd. I was not able to do last year's due to my schedule. I actually had a conflict this year that got moved to another weekend the week of the race which allowed my participation.

Robin and I talked at the race and immediately hit it off. She's had some major surgeries in the past that put her on a long and hard recovery. She expressed a desire to build up her strength but was also apprehensive given her previous surgeries. Not wanting a relapse is totally understandable. She was familiar with TRX and once she found out I taught a TRX only class, she was all in. Docs gave her the greenlight. We welcomed her to the VSF Family and I took her through her first strength class since 2022 ensuring she had all modifications needed. She crushed it and the next one. Even better, she noticed the Saturday after the class that she was not experiencing shoulder pain which would have otherwise had her taking medicine. She loves it and we love having her. The smile she exudes after completing class is priceless.

It's all about meeting people where they are. Having the right skillsets, expertise and knowledge to properly guide them is crucial. As trainers and coaches, it's important to build confidence in our folks while safely pushing them to reach their potential.

Again...God makes no mistakes. Our paths were designed to cross when the time was right. Her docs are happy to see her building her strength back. I'm humbled to be a part of thar process.

Make the vision a reality. Make the goal achievable. Be coachable. Trust the process. Trevor Barton did just that. Honored and humbled he chose me to take him on his journey to the stage for his first competition. His why, his transformation, his dedication and attention to the details is remarkable. I could not be more proud of him! Thank you to my/our posing Coach TJ Johnson aka The Posing Whisperer for bringing out his confidence and Presentation. I can't begin to tell you how many times he was complimented on his stage presence and energy. He stepped out of his comfort zone to do something he's always wanted to do and kicked butt. Thank you Crystal S. Sorensen for recommending me to him. Your trust in my abilities means the world to me. His support system from his family, his friends, his job and Team VSF was on point! 1st, 3rd, 5th Place finishes against some great Physiques and seasoned competitors. Welcome to the Winners Circle and the bodybuilding family Trevor!

First time competitor. It's go time! He's done the work. Followed the process to the letter. We can't control who shows up. We can only control what we bring. His transformation has been unbelievable and totally remarkable. He's already won well beyond the stage. Proud Coach! Stay tuned! Let's GO!!

LONG POST****Full Transparency Moment. I started this prep in full swing and all cylinders firing like I needed them to and then BAM! I hit a wall. Was feeling defeated and spinning my wheels. Couldn't figure out what was going on but knew it was something (this is why it's important to know your body and pay attention to it). Turns out I was post menopausal. I really didn't have a reference point of when actual menopause started nor ended because I've had a hysterectomy. I knew what I was experiencing wasn't my normal although it is normal. Had hormones checked which I do regularly because of my age and I compete. Confirmed. Doc said no HRT (I was totally fine with that. Didn't want any) because they are linked to cancer which I also knew. We agreed that I would manage this naturally. It's working.

Ladies this is where good nutrition and an active lifestyle that includes resistance training comes in. It's extremely important. Foods will trigger the symptoms as will your choice in your lifestyle. Many of my clients that experience the extremes of these changes in life don't put emphasis on the nutrition and exercise like they should. Prioritize YOU! You cannot stop the aging process. It's supposed to happen. You can control to a large degree how your body responds to it. One of the things my doctor told me is "Whatever you're doing, keep doing it. It's making a huge difference."

You can't keep a person down who refuses to quit. I'm that person but I surely questioned some things in the process. 😂. I'm back on track and armed with solutions and getting results.

Welcome to 54, almost 55 where the adventures never end. 😂

His goal is to beat him. My goal is to make it happen.

Remembering our fallen servicemembers who gave the ultimate sacrifice. Prayers for their loved ones. It may be just another day off for some or the day to have a cookout for others. This day isn't about those of us who have served (Veterans Day) and continue to serve (Armed Forces Day). It is about our fallen Brothers and Sisters in Arms. Those who are no longer here. I have many comrades who are no longer here. So, while I appreciate you thanking me for my service, today is not about me. Memorial Day 2024

TB: My wins keep me humble. My losses keep me hungry. I learn from them all.

Happy Mother's Day to all the wonderful Mother's and those of you who fill the gap as Mothers. Enjoy your special day although you are special everyday. Sending hugs to each of you who are without the special one you call mom.

Reminder we are closed tomorrow.

Wow! It's been 14yrs today since I hung up my uniform. 22yrs. First Sergeant. One of the best jobs I've had