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Create Your Freedom Fourteen Diet

14 Foods, 14 Moves, 14 Days



Einstein once said that solutions should be as simple as possible, but no simpler. How can you create an effective food and fitness strategy that is simple enough to stick to?

My experience with my students, personal training clients, and readers is that simplicity in food and fitness makes it easier to stick to our goals. I have been following a low carbohydrate nutrition strategy for years now, but the world of low carb has grown fast since I first did the Atkins Diet years ago. Keto, Carnivore, Paleo, Whole 30, and my Sugar Freedom program all limit sugar and processed carbohydrates, and it can be hard to know which one to choose.

  • The Freedom 14 can help. The key is to pick the foundational foods that nourish and satisfy you without over stimulating your appetite, or promoting fat storage. There are three macro nutrients that make up most food plans: Proteins, Fats, and Carbohydrates. Your freedom foods will come from those categories. Let’s start with a list of protein foods.
  • Beef
  • Poultry
  • Eggs
  • Pork
  • Lamb
  • Fish

Next we have fats.

  • Butter
  • Lard
  • Olive Oil
  • Coconut Oil

Finally we choose our carbohydrates: mine are all vegetables that grow above the ground.

  • All leafy greens
  • Broccoli
  • Cauliflower
  • Green Beans
  • Brussels Sprouts
  • Tomatoes
  • Cucumbers

Finally, you can round out your food choices with condiments like salsa, vinegar, lemon and lime juice, mustard, and home made mayonnaise. In addition garlic, onions, herbs, and spices can be used for seasoning, and broth is recommended to insure you get enough sodium to prevent “low carb flu.” The simplicity of your food list eliminates questions about what to eat for the 14 days of the challenge. Of course, you list will be different form mine and that’s fine. At the very least though, I recommend following the time tested advice of, “Nothing out of a bag or a box.”

Update: I have just returned to Turbulence Training! I am delighted to be back in the gym with TT for Amazing Lower Abs. I tested the program out two weeks ago, and my abs haven’t been so sore on years.

Of course, you don’t have to get too sore to get results. I learned years ago that effort is required get results, but pain is actually counter productive. You can check out the Turbulence Training program here==>  Click Here

Thanks for reading, and check back for fitness, food, and fun tips for Fall.

The Best Workout For You.

The Best Workout For You, Is the One You Are Willing To Do.

I love to train, I really do, but there are three things that put me off when I mentally prepare to train.

  1. It will be boring.
  2. It will feel too hard.
  3. It will take too long.

When I think about exercise I get mental pictures of how it will feel, and of how much I will enjoy it, or not. What follows is a negotiation in my mind between the id, which wants to stretch out and check Twitter, and the upper ego which wants the benefits of training.

My superego, which is writing this post, has the intention and discipline to find a way to win the negotiation. Here is the solution to my dilemma. I have designed a short attention span training session that contains a single set of exercises with no repeats. This resolves the anticipation of too much boredom, difficulty, and time. By resolving these perceived drawbacks of exercising, my willingness to train is assured, and all systems are go.

As I gain strength and results from this system, I become stronger, more skilled, and willing to add repetition and difficulty, so that I can progress.

I have found over the past dozen years, that a training session made up of a bodyweight warmup, six exercises super-setted as three rounds of each pair of exercises, followed by about 9 minutes of intervals, is the most effective workout design for fat loss and positive body transformation. I have also learned that I have a lot of stubborn resistance to the length and difficulty of this design. The exercise session below is my compromise. It consists of 12 exercises performed straight through as one giant set as follows:

  1. Suitcase squat 8 reps
  2. Push up 8 reps
  3. Romanian Deadlift 8 reps
  4. Dumb Bell Row 8 reps
  5. T-Bend 8 reps per leg
  6. Overhead Press 8 reps
  7. Calf Raise 16 reps
  8. Reverse Fly 8 reps
  9. Standing Leg extension 8 reps per leg
  10. Bicep Curl 8 reps
  11. Plie Squat 8 reps
  12. Tricep Extension 8 reps.

The warmup is simply 4 reps of each movement performed without weights. When I am done with this session I am ready to dance, write, rehearse, or get on with the other tasks of the day. I hope you will try it if you ever experience those days when it’s hard to get willing.

Train on my friends!

Catherine

Sugar Free Transformation

Transformation Story in Pictures.
Sugar Freedom Plan here: http://sugarfreedom.com

Sugar free transformation is what this blog is all about.

How much would we all weigh if we never gained back the weight we lost?

In the past, before I learned how to abstain from sugar, grains, and seed oils completely, I would diet, lose weight, go back to typical eating, and gain it all back plus more.

The discovery that giving up these foods completely is infinitely easier than trying to eat them moderately changed my life. Recently, I stopped chewing Trident sugarless gum, and my appetite management has reached a new level of peace and comfort.

I was doing research on the effect of soybean oil on the hypothalamus, when I learned that artificial sweeteners have a dis-regulating effect on that part of the brain. The hypothalamus has important roles when it comes to appetite, metabolism, and energy production, and my research made me accept the fact that my Trident habit was stimulating my appetite, and pushing me to eat more.

Positive Effect of Giving Up Sugarless Gum:

Although I experienced cravings, headaches, and fatigue from giving up the Trident, my afternoon hunger pangs were gone. Let me say that another way: no Trident, no 3PM craving for extra food. The headaches and fatigue were a small price to pay for relief from artificial hunger! Plus, after one week even those symptoms of artificial sweetener withdrawal were gone.

On top of that, I have more motivation and willingness to do work that I have been avoiding. The result? I finally made this video that combines music, VoiceOver, and photographs to tell a transformation story. I have a long way to go to improve my editing skills, but I am ready to keep getting better.

I hope that you keep improving by finding the food, exercise, and fun that make your life more fulfilling every day.

Be well, and eat for yourself.

Catherine

Ubeesize Ring Light for YouTube Videos

Are you looking for a ring light for YouTube videos? The Ubeesize Ring light definitely helped the Sugar Freedom Channel get to more than 1000 subscribers and 4000 watch hours.

It has been so rewarding to learn how to make better videos. One of the most important elements of a good video is proper lighting. Unfortunately lighting can seem very complex if you’re trying to figure it out on your own. My videos got better fast when I started using a simple ring light for my YouTube videos. Here is the Amazon Associates link to the light I use: https://amzn.to/2Lq08Y7

I also want to thank Dee Nimmin who has helped me figure out how to make better videos.: https://creatorfundamentals.com/how-to-make-better-videos-with-your-phone-featuring-dee-nimmin/

As you may already know the Sugar Freedom channel has plenty of follow along training sessions, recipes, and encouragement for a healthy sugar free lifestyle.

Now that it’s December and Christmas planning is in full swing, don’t forget that this is a very good time of year to keep up your training program. Lifting keeps you strong, produces feel good endorphins, and helps you build and maintain physical confidence.

All the best,

Catherine

Do this and never miss a workout.

Give yourself permission to enjoy your training! Just get in the gym, or to your training space at home, and then tell yourself that you will choose weights and moves that feel good. Tehn once you get warm and you’re in the groove you may decide to work harder: or not. You are in control and it’s all up to you.

In this video, I did a tabata incorporating hooping and kettlebell swings. Then I did two sets of the Big 5: Overhead press, Squat, Row, Romanian Deadlift, and Curls. Then I finished with the same tabata using a heavier kettlebell. When I was done, I felt exhilarated, not exhausted, and I want you to feel the same way. Give the video a watch to see how.

The Freedom Forty Fitness Challenge

The Freedom Forty Fitness Challenge starts Monday, July 9th, and wraps up Saturday, August 18th.

As promised when I designed the Freedom Fourteen, I am ready to offer the Freedom Forty in order to encourage my clients and readers to make this their fittest Summer ever.

While the sun is out and the days are long we can make wonderful advances in our fitness and nutrition. Farmer’s Markets are full of delicious freedom foods, and we can do our interval training almost anywhere these days, especially if we train in the cool or the morning.

I have created 4 new lifting programs, and 4 new interval sessions to alternate with them.  In addition, I have new Ketogenic meal plans ready for the first 14 days.  You may have seen my cooking videos on You Tube as well, and I will be making more videos of the Cardio Freedom Training that I’m currently using myself, and in my live classes.

I have already begun to use the training program, and it has just the right mix of intensity, variety, and duration to make it both effective, and enjoyable.  Because we all enjoy training with intensity right?

We will be supporting each other on the Facebook group: https://www.facebook.com/sugarfreedomdiet

If you want to join this challenge, the cost is $150.00 and that includes weekly 20 minute phone consultations with me, any modifications in design that you may need in the training program, and personalized demonstration videos.  Nothing beats the accountability you get by checking in with your coach each week.

E-mail me: catherine@cardiofreedom.com and tell me that you’re interested, and I’ll send you more information.

I can’t wait to train with you,

Catherine Best Gordon

P.S. If you’re in the Sonora, CA area classes are every Tuesday and Thursday morning at 8AM at Sol-Y-Breath 14709 Mono Way in the Sears center.

Healthy Happy Summer

For a healthy, happy Summer I want to invite you to practice what you love, especially when it comes to movement.

Whether you are lifting, dancing, doing yoga, or my current favorite, playing with your dogs, I hope you will find enjoyment in everything you do this Summer.

I know that it takes discipline to make healthy choices, so I want to invite you to use most of your will power in the kitchen, while you have more fun with your fitness.

In my classes and training sessions, I will be offering ways to connect the way we train to the activities we enjoy.  Balance, strength, and flexibility give us the freedom to live life to the fullest.  Whether you book a one-on one session, come to the morning Strength Plus class, or take a gentle approach with Chair Yoga Fitness, I want to encourage you to enjoy your fitness journey.

Here is the Summer schedule:

Every Tuesday and Thursday at 8AM: Strength Plus.

This class includes warm up, intervals, resistance, dance based movement for balance and co-ordination, plus yoga inspired cool down.

 

Every Thursday at 5:30PM: Chair Yoga Fitness.

This class is for anyone with balance, knee, of back issues who wants a class that improves strength, flexibility, balance, and well being with a chair for support.  Note that this class incorporates light to moderate weights, and the level of difficulty is tailored to your needs.

For more information or to book a training session, e-mail me:

catherine@cardiofreedom.com

 

 

I am not a food addict.

The term “Food Addict,” is too broad because there are many foods I can eat in normal, sensible amounts.

I am not a sugar addict.

The term, “Sugar Addict,” is too narrow because wheat, rice, oats, and all other grains I have tried to eat make me binge until I can’t eat anymore.

When I eat foods that turn to glucose in my body, the eating madness takes over, and I gorge until I finally collapse into bed and sleep it off.

In the morning my head, joints, and muscles ache.  My hands and lips are swollen, and I feel so desperately sad that I don’t want to go on.

The self loathing used to drive me to eat more of the foods that  bring me momentary euphoria: the sweets and starches that drive my mania.

Back in 2008, I went on a whole food version of the Atkins Diet.  After just a few days, my appetite normalized, and I felt like I was back in control of my eating.  I would experiment with fruit, oat bran, and sprouted grains, and the binges would come roaring back.

I learned not to try to re-introduce the foods that made me gorge, and I added moderate intermittent fasting.  I learned to finish eating by one or two o’clock in the afternoon.  I wouldn’t have breakfast until 16 hours later, and this is how I discovered the freedom of living in Nutritional Ketosis.

In 2013, I wrote the e-program, “Sugar Freedom.”  Over the past 5 years, I have become aware that I need to be free of more than sugar in order to stay in nutritional ketosis.  When I am in N.K. I feel alive and I thrive.  I don’t get the hit and the euphoria that I get from glucose producing foods, but I do get reliable energy, and a steady kind of optimism that allows me to be a reasonably sane wife, mother, and worker.

Yesterday, I went shopping in town with my son.  I had eaten my ketogenic breakfast at 7AM.  By 2PM I was only mildly hungry, but we went to Chipotle for lunch, and I ordered a salad.  I foolishly used some of the dressing that came with it instead of bringing my own.  The dressing has honey in it, and I am still paying the price for eating it as I write this at 8:30 the next morning.

One very good thing, is that the terrible eating episode that I went through afterward finally drove me to find a new word, a true word for what I experience when I eat foods that contain sugar or grain.  I experience Glucomania.  I am a Glucomaniac, and I can only be free of this madness when I don’t eat sugar or grain.