New Fitness Classes at Sol-Y-Breath

New Classes at Sol-Y-Breath

New Classes just $8

Strength Plus and Chair Yoga Fitness

Strength Plus: a mix of Catherine’s Best Fitness Techniques for all levels: Tuesday and Thursday Mornings at 8AM $8

It’s good to get stronger safely with Catherine Best Gordon ACE-CPT: warm up, resistance training, and dance-based balance development.  We finish with a gentle yoga sequence and relaxation.  Featuring Catherine’s new 8X5 rep technique to help you get stronger fast while maintaining safety and excellent form.

Gain strength and energy for the day ahead.  There is plenty of parking up close at 14709 Mono Way.  The studio is in the same shopping center as Sears.  Cash, checks, or credit cards accepted.

Chair Yoga Fitness every Thursday at 5:30PM $8: For anyone with knee, back, shoulder, or balance issues.

The chair class includes warm up, resistance training, and dance based balance development.  We finish with a gentle chair yoga sequence and guided meditation.  Leave the workday behind with a total fitness practice that is kind to your body.

 

We start the Freedom 14 challenge on May 29th, the day after Memorial Day, and we finish on June 12th.

You can take the challenge by coming to my classes at the Dome.  Simply click omg “Class Schedule,” above for information.  Good news: I am having Summer Sale on my group classes: $8 per class or a 6 class card for $40.

If you can’t make it to class, I am designing 14 day programs, complete with a photo exercise demonstration guide and nutrition plan for $50.  E-mail me: 9catherine9@gmail.com for more information.

Exercise example: The Romanian Deadlift.

http://www.blogtalkradio.com/sugarfreedom/2018/05/30/episode-2-introduction-to-the-freedom-14

 

Spring Training Challenge Starts 3/20/2018

Catherine’s Spring Training Challenge Starts 3/20/2018. In class or on-line.

I am delighted to announce that the  Spring Transformation Challenge: Train For Joy, will begin on March 20th.  The challenge will feature Sugar Freedom, and my Positive Training Program.  The Sugar Freedom method encourages you to find your most wholesome foods, and I created the T.E.A.M. technique to teach you how to train for the life you love.  The challenge lasts 4 weeks, and there are two  $125.00 prizes for the most inspiring transformations.

E-mail me: 9catherine9@gmail.com for details or click on “class schedule” above.

Catherine Best Gordon ACE-CPT Presents:

The Spring Transformation Challenge

Discover the “Best Practices” to lose fat, and never gain it back.

4 Weeks of Proven Nutrition, Training, and Support. Plus: 2 $125.00 cash prizes for the most inspiring transformations.

Cost: $50.  Location: in class at TCAA: Dance at the Dome or on-line.

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Do you need a simple exercise routine for beginners?  Here is a warm up and a simple weightlifting program for you.

Don’t be afraid to start lifting weights.

One of my biggest fears when I started resistance training was that I would look foolish in the gym.  I’m 5’1″ so many of the machines are hard to adjust to my height, and  I didn’t know very many dumb-bell exercises, so it was hard to get good results.

That’s where a Certified Personal Trainer can help.  I learned from Craig Ballantyne, John Barban, Jennifer Nicole Lee, and more by searching for programs on-line. I was able to start lifting at home with their programs, and when I switched to the gym, I knew what to do in order to get a safe, effective workout.

Today, I invite you to learn from me, and get started with these exercises.  I designed this program for a small group class that I just started teaching, and they asked me to to post it on-line so that they know what to do at home, so thanks students!

Start with a warm up of 8 Stick ups, 8 Prisoner Squats, and 8 Cross Crawls.  Repeat.

Super sets: do 8 reps of each pair of exercises. Do each pair three times.

Super Set #1: Chest Press and Glute Raise.

Super Set #2: Bird Dog and Double Tricep extension.

Follow along with the video to learn how.  Learn proper form and technique before you increase the weight.  By using good form, and contracting your muscles, you can get excellent results with light weights.  That’s one of the wonderful things about being a beginner.  With patience and persistence, you will get stronger, more confident, and you will train safely.

2/1/2018: Here is the latest “Homework” video.

10 Squats, 10 Romanian Deadlifts, 10 Overhead Press, 10 Rows per side, 10 Curls.  Do all exercises as a circuit, and repeat 2 times for a total of 3 circuits.

Remember to check with your health care provider before staring a new exercise program.

E-mail me: catherine@sugarfreedom.com if you need a custom program.

Happy training,

Catherine

7 Benefits of Resistance Training

This article on the 7 benefits of heavy resistance training was written by the experts at the American Council on Exercise.  As an ACE Certified Personal Trainer, it helps to be able to pass along the science of weight training on my blog, especially when we have so much to cover in our one on one and group training sessions.

Here is the article:

For years only a finite number of dedicated fitness enthusiasts practiced a sure-fire method of achieving results from exercise: weightlifting with the heaviest loads possible. Most common gym routines are derived from the bodybuilding world and focus on moderate-to-high repetition ranges, usually eight to 15 reps, to increase the size of a muscle. Serious strength-training enthusiasts know that lifting heavy for five repetitions or less, while extremely challenging, is the quickest way to increase muscle strength.

There is a distinctive difference between training for muscle size—technically called hypertrophy—and training for strength and increasing a muscle’s ability to generate force. While lifting heavy can improve the force output of a muscle without significantly increasing its size, training for size can increase muscle volume without necessarily improving strength. Lifting with high repetitions can increase the sarcoplasmic hypertrophy of a muscle by increasing the amount of fluid in the sarcoplasm of muscle cells. However, using a heavy weight for fewer repetitions results in myofibrillar hypertrophy by increasing the thickness of individual muscle fibers. Sarcoplasmic hypertrophy increases the size of a muscle, while myofibrillar hypertrophy results in thicker muscle fibers capable of generating higher levels of force.

If you are looking for a way to supercharge your clients’ workouts or help move past them past a plateau, consider using a weight heavy enough to limit them to five repetitions or less.* Here are seven benefits of how using heavy resistance can maximize the results from your fitness program.

  1. Training for muscle strength is different than training for muscle size. A six- to 10-week strength-focused mesocycle of heavy resistance and low reps followed by a six- to 10-week hypertrophy (bodybuilder) mesocycle of moderate weight for higher rep ranges can produce significant gains in both size and strength.
  2. Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.
  3. Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.
  4. Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.
  5. Lifting heavy weights increases production of the hormone IGF-1. This hormone is related to the production of brain-derived neurotrophic factor (BDNF), which is a neurotransmitter responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. In short, lifting heavy could make you smarter by enhancing cognitive function.
  6. Training with heavy weights helps you to improve your self-confidence. Knowing that you can lift heavy stuff gives you the confidence that you can handle common challenges, such as a putting a bag in the overhead bin on an airplane or carrying a heavy piece of furniture while reorganizing a room or helping a friend move.
  7. Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.

*WARNING: Using heavier weights requires using machines or a spotter to maximize safety. In addition, when lifting with maximal loads, it’s important to include longer rest periods of at least two to three minutes to allow muscles to properly recover before going back to work.

All exercise provides general health benefits, but resistance training with heavy weights is one of the quickest ways to achieve the benefits identified above. Keep in mind that according to the general adaptation syndrome, the body adapts to an exercise stimulus after a period of 12 to 14 weeks. Once your client starts training with maximal weights, he or she will experience serious gains. After three or four months, however, you will need to change your client’s training routine to provide a new stimulus to his or her body.

Catherine again.  Did you notice in example #1 that higher reps with moderate weight causes hypertrophy?  That’s another way of saying that doing higher reps with moderate weight increases size.  When you train with me, I promise to adjust your weight and rep ranges to suit your goals.  It’s your training session, so you get to decide.  Of course, if you’re going to lift you must use proper form.  Come to class at the Dome or request an appointment with me by e-mailing:

Catherine@sugarfreedom.com  One on one training can be costly, but I can design a program that will allow you to train at your gym, or at home, with form checks from me.  I’m ready to help you get the benefits of lifting. (Check the class schedule if you are near Sonora, CA.)

Learn to Lift for Life.

 

The Little Black Dress Challenge Is Back!

Starting Tuesday, October 10th, and continuing though Tuesday, November 21st, the Little Black Dress Challenge is back.

Catherine’s clients have achieved wonderful transformations in her previous 6 weeks challenges, and now it’s your turn.

Here are the three elements of success that you will get from the challenge:

#1. Nutrition.  Food is %80 of the formula for success when you want to get lean and shapely.  The program we will be using is Sugar Freedom: available at ====>Sugarfreedom.com<====  

#2. Training.  Food is the key to weight loss, and resistance training is the key to fat loss and figure transformation.  My biggest regret when it comes to my quest to overcome obesity is the fact that I didn’t start lifting weights right away.  After the birth of my son, when I weighed 185 pounds at only 5:1″ tall, I tried to lose weight by counting calories and doing cardio.  The result was that I lost muscle instead of fat.  I have loose skin on my arms and legs from that time that has never re-tightened completely.  If you have more than 30 pounds to lose I especially want to urge you to begin resistance training as soon as you begin your fat loss nutrition program.

This is the proven way to avoid the “Weight Loss Trap,” which is the depressing fact that so many dieters gain the weight back plus more because they have reduced their lean body mass with dieting and traditional cardio. Then, when they go off of their calorie restricted diet, the weight comes right back on.

#3.  Support.  I wasn’t able to transform my body by myself.  I had to be a part of a group of supportive team-mates who were focused on their health goals as well.  Many women are not willing to take the time to focus on their personal health goals, but when they are part of a community that shares their aspirations, they stick to their goals in order to help the group.  This is a very powerful tool for achievement in any area of your life.

There are two ways to join the Little Black Dress Challenge.  If you will be participating on line, e-mail me: catherine@sugarfreedom.com for all of the details.

If you live near Sonora, CA, come to my class: Catherine’s Broadway Bootcamp at KASA Dance at the Dome: 251B. Baretta St. next to the historic Sonora Dome.

Don’t miss your chance to get amazing results and develop life-long skills for health, youth, and dare I say it? beauty.

They steal my before and after pictures to sell their scams.

Who is “Kristy?” Not the woman in this picture.
That’s me! Catherine Gordon CPT

They steal my pictures to sell their scams.  Here’s why.

It happened again.  Yesterday, my friend Naomi sent me an e-mail with “GNC is using your pictures?!”in the subject line.

Somebody was trying to sell a fat burning supplement using my before and after photos.

Somehow the company was trying to make it look like GNC was selling their pill as well, and the worst part was the fake blog by some woman named “Kristy,” claiming that she had lost 49 pounds in one month, and using my pictures to convince vulnerable women that her results were real.

Here is the true story.  Those are my before and after photos from the 2nd Turbulence Training transformation contest that I won in 2008.  Over 12 weeks of following the Sugar Freedom nutrition program that I developed specifically to overcome the overweight and obesity caused by my decades long sugar addiction, lifting weights 3 times per week, and adding the dance techniques I had learned through years of study in Los Angeles, I was able to lose 14 pounds and 5 inches off of my waist alone.

Note the weight loss: 14 pounds.  That’s just slightly more than 1 pound a week, not a ridiculous number like 49 pounds in one month which, trust me, would have left me looking old and deflated, not 15 years younger and glowing with health and happiness.

So why did they steal my pictures?

#1.  They are real.  They were taken outdoors with natural lighting, and no retouching was used.  Real pictures get people to trust and buy.

#2.  I look younger and happier.  Smart marketers, even unscrupulous ones, know that they are selling happiness even more than weight loss.

#3.  My waist is dramatically smaller.  Techniques like heat mapping and split testing show the pros selling supplements exactly what kind of visible results sell products, and a smaller waist gets the clicks.

Bottom line, I got the results I wanted with sugar freedom: www.sugarfreedom.com, and Turbulence Training.

So now I am determined to do another 12 week transformation with all of the knowledge I have gained over the past 5 years of my professional trying career.  I will share all the techniques with you, and when I’m done, i will get back out there and tell my story, so that no-one will try to steal my results again.

Find the Training Program Here: ====>Click Here

Find My Nutrition Program Here: ====>Click Here

Away we go.

Discover Catherine’s Broadway Bootcamp

Come to  Catherine’s Broadway Bootcamp at TCAA Dance at the Dome and have fun getting results fast.

There is still time to start Bway Bootcamp and get in 4 weeks of training and nutrition for a leaner, stronger, more graceful body.

The hats for “One” from a Chorus Line just came in, so if you start this week you will get the entire routine from the beginning step by step.  Discover the dancer’s secret for a wonderful figure: Warm up, resistance training, intervals, and the body shaping power of learning dance steps.  There is a very good reason why the celebrities on “Dancing with the Stars,” achieve such beautiful transformations: learning dances really does re-shape your body.  Come see for yourself at 251 B. Baretta St. in the dance studio next to the famous Sonora Dome.

This Broadway Bootcamp session takes place every Tues. and Thurs. at 6:30AM and 8AM until 8/10/17.  There are also ongoing classes every Mon. at 5:30PM, and Wed. at 9AM.

Subscribe to this blog to be notified of our next session.

Or e-mail me at catherine@sugarfreedom.com

 

Broadway Boot Camp: 6:30 AM classes added!

 

Times: Every Tuesday and Thursday at 6:30AM, and 8AM Through August 10th.

If you want to drop at least a size in four weeks, come to Broadway Bootcamp starting Thursday, July 6th, through Thursday, August 10th at 8AM.  Note: I will run the bootcamps at 6:30AM as well if I get commitments from 3 more clients, e-mail me: catherine@sugarfreedom.com if you are interested.

What is Broadway Bootcamp?  This is the exact training technique my dancers and I have used to drop two sizes in four weeks to get ready for a musical.  We combine warm up, resistance, intervals, and choreography, (don’t worry, I keep it simple) for a one hour class that is guaranteed to re-shape your body fast.

You also will get the Sugar Freedom Nutrition Guide, and a full week of Sugar Freedom meal plans so that you have the nutrition you need to get leaner fast.

You will take 2 classes a week, and you will be expected to do another resistance training session at home or at the gym.  The video posted here shows a demonstration of the lifting technique you will be using to get leaner, while maintaining a feminine dancer’s shape.

My clients, readers, and dancers have lost literally thousands of pounds and inches on my programs, and now it’s your turn.

The cost is $10 per class, or $50 for six classes.  If you come to every class, which is highly recommended to get the results you deserve, you will attend 11 classes, so your cost will be $110.00 if you pay singly, or $100.00 for two cards with another class that you can use for the next session, or for Cathy’s Fit Camp on Mondays at 5:30PM, and Wednesdays at 9AM.

Don’t miss this opportunity to take a fitness challenge that gets proven results.

See you onstage at 251 B. Baretta St. right next to the historic Sonora Dome.

 

How to get a smaller waist.

It’s funny, more women search for the term, “How to get a flat belly,” than, “How to get a smaller waist.”

As a certified personal trainer, I have studied the ways that training re-shapes the body for both appearance and health, and when it comes to indicators of better health and fitness, you simply can’t find a better one than a smaller waist.

According to the Nurses’ Health Study, a large study that measured abdominal size in women, those with a smaller waist size were less likely to die from heart disease and some cancers.

Online retailer e-bay recently reported a 54% increase in corset sales, so the look of a smaller waist must be getting more desirable as well.

In my experience as a working dancer and musical theatre performer, my dance teachers and choreographers regularly instructed me to “pull up and zip up,” to engage my core.  My Jazz teacher used to describe the technique as the way you pull in the waist in order to zip up a tight jacket.  You aren’t just sucking in the stomach from the front, you are also drawing in the obliques and spinal erectors.

Of course, I’m describing how to train to get a smaller waist, but the most powerful tool for getting trim in the middle is good nutrition.  I am the Sugar Freedom woman, so my eating strategy cuts out all added sugar.

 (Learn more about my nutrition plan by clicking on this link.)

Nutrition wise, my personal and professional experience is that a moderate caloric deficit and whole natural foods give you the best chance at significant lasting results without unreasonable hunger.

Back to the kind of training that makes for a smaller waist, and more visible abs.  First, it is essential to maintain the core contraction while doing bodyweight, interval, and resistance training.  The body will retain the shape you train it in, so if you get so fatigued that you lose your core contraction, you simply must stop and rest.  This isn’t just for looks.  It also protects your back.  Traditional crunches have fallen out of favor because they can put too much strain on the lumbar spine, but there are many ways to train the waist into the shape we want while making the entire core stronger.

All Summer in Cathy’s Fit Class at TCAA Dance at the Dome, I will be teaching my most powerful techniques to help you get a smaller waist and defined abs. We will combine interval dance, standing abdominal training, and mat training to get guaranteed results.  Learn McGill Sit Ups, Plank Repeaters, The Vacuum, and plenty of other core exercises to expand your ability to improve your core.  In addition, you will learn resistance routines that that you can do at the gym or at home to speed up your fat loss while preserving or even adding lean muscle where you want it.

At Cathy’s Fit Class you definitely can get the plan you need to get the shape you want this Summer.

Mondays at 5:30PM and Wednesdays at 9AM.

Here are three of my favorite ab exercises:

Rocking Plank, “The Superman,” for the spinal erectors, and Cross Body Mountain Climbers.  15 reps of rocking plank, 5 reps of Superman, and 10 cross body mountain climbers make up an excellent ab finisher for your at home training session.  Do 3 rounds resting 30 seconds between rounds.  Keep the cross body mountain climbers slow and controlled for best results.

Don’t forget, you can e-mail me catherine@sugarfreedom.com for a custom training and nutrition program.

 

 

 

 

How to Get to Cathy’s Fit Class

I was so delighted to see Rachel on Monday.  She mentioned that it was a challenge to find the dance studio at 251 B. Baretta Street so I made this slideshow to help.

Park on Baretta Street near the stairs.  (I must say these stairs could be fantastic for some free interval training.)  Walk up the stairs and turn left.  Go a few feet and walk down the next set of stairs to the TCAA building.  Turn left and walk in the first door on your right.  Walk through the art room to the dance studio.  There is a restroom, and drinking water is available.  There are cups, but it’s a good idea to remember your water bottle.  Cathy’s Fit Classes are at 5:30PM Mondays, and 9AM Wednesdays.

We use light weights and kettle bells in order to focus on form. For best results you should do the training routine I teach in class two more times during the week, either at home or the gym, and you can use heavier weights then.

The exercises can be modified for all levels. Single classes are $10 cash, or check made out to TCAA.  You can get your 6th class free if you buy a 6 class card for $50.

That’s Cathy’s Fit Class at KASA Dance at the Dome, brought to you by the Tuolumne County Arts Alliance.

Find your way here!  You’ll be glad you did.

E-mail me: catherine@sugarfreedom.com for more details.

 

The Little Black Dress Challenge Starts January 24th.

Free if you own sugarfreedom. www.sugarfreedom.com

The Little Black Dress Challenge: Drop at least 2 sizes in 6 weeks.

Do you know what keeps me up at night as a personal trainer and fitness nutrition specialist?  This question: is it wrong to focus on appearance more than health?

The ideal figure of the past 40 years has become so thin that fitness professionals need to be cautious about chasing fashion at the expense of health, strength, and vitality.  It’s hard to live a fulfilling life when you’re walking around hungry all the time!

Still, I am so proud of the results my readers and clients have achieved during our challenges.  I asked Cherie, who did our first LBD challenge and lost 10 pounds and 13 inches in six weeks, what I should call the challenge going forward.  She said that “Little Black Dress,” was the right name because it described what she wanted: to look wonderful when dressing up.  She’s right, LBD isn’t about getting super skinny, it’s about looking your best and having confidence, not just on special occasions, but every day.

Plus, the great thing about this challenge is that you can get that tight dress, or pair of pants for the guys, out of the back of the closet, and use it as your gauge for success.  That way it doesn’t need to be all about the scale.

Now here is the best part: anyone who has purchased the Sugar Freedom program is invited to take the challenge as a free bonus!  That’s right: I will send you the new LBD meal plans, and add you to the LBD Challenge group on Facebook if you simply e-mail me with the phrase: LBD Challenge in the subject line.

All I ask is that you drop me a line describing your experience with the program at the end of the challenge.  Join me for accountability, recipes, meal plans, and the training you need to get results at home or the gym.  Training will be posted in the private Facebook group.  If you want a plan designed just for you, e-mail me: catherine@sugarfreedom.com, and I will create a plan that takes into account your equipment, skill level, and the number of days per week you have to train, for just $50.

Women and men just like you have literally lost thousands of pounds and inches with my programs, and the LBD Challenge is one of the most popular I have ever presented.  Join us to drop a size by Valentine’s Day, and 2 sizes by the end of the six week challenge.  If you have the Sugar Freedom program, it’s free!