Fast Fat Loss Plan

Fast Fat Loss Plan: 14 days of food and fitness

Valentine’s Day is two weeks away, and I want you to look and feel fantastic, no matter what your plans are.

I’ve been happily married for 20 years, and keeping self esteem high enhances my zest for life and romance. I’ve written this 14 day plan in order to share a way to enhance your shape quickly without the side effects of too much hunger, muscle soreness, and fatigue.

My ketogenic food plan enhances my energy, mood, and shape by getting rid of bloating, flattening the belly, and shrinking the waistline. I developed this plan when I was working with my training clients at Gordon Studio, and it was effective for women and men of all ages. Note: check with your doctor before starting a new nutrition and fitness program.

For my complete sugar free eating program ===>Click Here<=== to visit sugarfreedom.com.

For my book on creating a life long fitness plan you can get my kindle book on Amazon: https://amzn.to/3amo1vi

Here are the guidelines for my 14 day fat loss plan:

  1. Every day: Drink the Freedom Tonic. 1 Tablespoon of Bragg’s Apple Cider Vinegar, 1 Tablespoon of lemon juice, and 8 ounces of water. You may add liquid stevia to taste to cut the sourness.
    (We had a saying at Gordon Studio, “Hold Your Nose and Drink Your Tonic.”) It may not taste great, but it helps stabilize blood sugar levels, aid digestion, and we all swear by it to increase fat loss.
  2. Every Day: Drink an additional 6 glasses of water. You can make “Freedom Water” by adding cucumber, mint, ginger, and sliced lemon to a large pitcher of water, and finishing it by the end of the day.
  3. Protein: Eat 1 gram of protein per pound of your ideal body weight per day. I’m 5’1″ and although my preferred body weight at age 56 is 123, I go with 110 grams of protein per day.
  4. Carbohydrates: Limit carbs to 20 grams total or less per day. Here is my list of favorite low carb vegetables, along with their carbohydrate grams per serving.
My Favorite Freedom Carbs.

5. Fats: Have enough fat grams to feel satisfied up to 80 grams of fat per day.

Resistance Training 3 Times Per Week

3 super-sets

8 repetitions per exercise. Do a total of three rounds for each super set.

For example:

Super set #1: Squat/Push up

Super Set #2: Romanian Deadlift/ Dumb Bell Rows

Super Set #3: Reverse Lunge/ Bicep Curls

Here are 5 more examples of effective super sets for fat loss and muscle growth or maintenance: Forward Lunge/Tricep Extension, T-Bend/Overhead Press, 1 Leg Sit To Stand/Chin-up or Dumb Bell Pullover, Goblet Squat/Reverse Fly, Bulgarian Split Squat/ Butterfly raise.

You can complete your fitness session with interval training. My favorite style is to use my favorite House and Shuffle Dance steps Tabata Style. Here is an example of Tabata Style Training:

You can do this without weight if you’re a beginner!

The most important goal is to use these 14 days to discover what exercises work best for you.

You can e-mail questions to Catherine@dareshine.com

I’ll be blogging for the next 2 weeks to fill in all of the details for this Fast Fat Loss Plan.

In the meantime, be well, and eat for yourself.

 You can click the sponsored link below for the Kettle Bells I recommend.

https://amzn.to/2MkyZJJ

Thanks!

Catherine

 

 

What is a good way to lose weight?

I answer reader questions on Quora, and here is the one I just answered this morning:

“What is a good way to lose weight? I’m always tempted to eat right after I promise myself I won’t, and I end up feeling extremely guilty after.”

Here is my answer:

I struggled with my weight during my youth and young adulthood. I controlled my appetite with cigarettes and diet pills until my mid thirties. When I gave those up, I became obese, and I wasn’t able to stop overeating until I made a major shift in my eating and training habits.

The simplest change in my eating was guided by an old saying among bodybuilders,

“Nothing out of a bag or a box.”

Of course there can be exceptions to this suggestion, but it can help you to think about what is left to make up your menu plans. Consider the outside aisles of your grocery store. Here’s a description of my shopping pattern starting on the left and working my way around the store to the right: vegetables and fruits, dairy, eggs, meat, butter, bacon, and cheese. (No, I don’t go overboard with the last six items.) In order to get nourished and satisfied, I set macro-nutrient targets for protein, fat, and carbohydrates.

There are plenty of satisfying foods in the outside aisles of your grocery store.

Note: I gave up my fitness and nutrition certifications in 2018, and I am careful not to make diet recommendations. I simply share the methods that helped me personally overcome obesity more than a dozen years ago.

The most important idea I want to share is that minimally processed foods satisfy my appetite, while foods that have been processed and packaged leave me even hungrier than I was before I started eating.

A lettuce or cabbage wrap at lunch instead of a traditional sandwich.
Colorful vegetables for roasting.

By writing down my menu in the morning, and following it throughout the day, I avoid cravings and guilt, and I have plenty of energy for working, training, and fun that don’t involve food.

The bottom line is that in order to stop overeating, I had to replace the foods that stimulate my appetite with foods that satisfy it.

My motto is, “Eat for yourself,” and I sincerely hope that this is the year when you will find the nutrition plan that works for you.

My complete nutrition plan including a three day sugar elimination diet, ongoing weight loss, eating out guide, shopping lists, and maintenance plan, is available at Sugarfreedom.com.

My Perfect Carnivore Meal Plan

Perfect macros for my goals: 102 grams of protein, 88 grams of fat, 6.4 grams of carbohydrate, 1250 calories.

One Diet that Always Works

When I was preparing to sing at Carnegie hall in 2019 I had two essential goals for my nutrition plan. It had to allow me to get leaner, and it had to be anti-inflammatory.

When you are a singer, and you eat anything that causes inflammation, the first place you notice it is in your voice. The vocal chords have to lengthen, shorten, and vibrate in perfect sync with the demands of the singer’s intentions.

Getting ready go on.
Onstage at Carnegie Hall

The vocal chords, like the heart and the digestion, are autonomic. Here is the definition of autonomic:

1 : acting or occurring involuntarily autonomic reflexes. 2 : relating to, affecting, or controlled by the autonomic nervous system or its effects or activity autonomic drugs.
Autonomic | Definition of Autonomic by Merriam-Webster

Any inflammation will reduce the vocal chords’ ability to respond to autonomic reflexes.

I Went Carnivore in March of 2018

I expected to lose body-fat and have more energy, but I didn’t expect more glowing skin, more hair growth, smaller moles, and extra high notes at the top of my vocal range. It was as if eating mostly meat and animal foods had reset my body’s growth regulation to increase growth where I wanted it, and limit growth where I didn’t.

How is it possible that one diet could help me lose fat, and grow longer thicker hair at the same time? I believe that the healthy action of the Carnivore diet comes from the way it heals hyperinsulinemia.

Here is the definition of hyperinsulinemia:

Hyperinsulinemia (hi-pur-in-suh-lih-NEE-me-uh) means the amount of insulin in your blood is higher than what’s considered normal. Alone, it isn’t diabetes. But hyperinsulinemia is often associated with type 2 diabetes.
Hyperinsulinemia: Is it diabetes? – Mayo Clinic

I believe that the Carnivore Diet allowed me to improve my insulin response to food to the point that my entire body was able to perform better.

Eating in the Time of Covid-19

When we went into physical distancing in March of 2020, all of my singing events were cancelled, and I decided to go back to a low-carb diet that incorporated many vegetables and some fruits. My appetite increased immediately, and my motivation dropped. I attributed this to the lockdown blues, but since I returned to Carnivore after Thanksgiving a little more than 3 weeks ago, the sun has come out, my motivation has returned, and I’ve even lost some fat.

I have decided to claim the right to eat mostly meat, but I have designed the meal plan I posted here in order to keep my meat consumption at or below the amount of meat consumed by the average American which, according to the U.S. Department of Agriculture, was about 10 ounces of meat per day in 2019. The meal plan above contains 10 ounces of red meat. It is my opinion that red meat is safe and healthy in the absence of sugar, grains, and processed vegetable and seed oils.

I intend to honor the animals I eat in order to live by living fully with honesty, integrity, and generosity. Now that I eat mostly meat, I consume less of everything, including meat. I look forward to consuming less and creating more.

Here’s to a happy, healthy, productive future for all of us.

Catherine

I Could Have Trained With Vince Gironda

I could have trained with Vince Gironda at Vince’s Gym on Ventura Boulevard in Studio City,CA, but I didn’t. I bought a membership at the Holiday Heath Spa across the street instead.

I wish I had known back in the 1990s when I was pursuing a career as an actor, singer, and dancer that Vince and his wife Peggy did train women at his gym. Peggy was a former showgirl, and she had established the first gyms for women in Los Angeles in order to teach them how to achieve that Hollywood physique.

If only I’d had the courage to ask, who knows what I could have achieved physically with Vince’s help in those early years of my performing career.

Fast forward to 2008.

I’m a stay at home mom trying to figure out to overcome obesity at age 43. I made two changes to my health routine that I’m sure Vince and Peggy would have approved of. I cut carbs, dropped cardio, and I started lifting weights with a focus on excellent form instead of just more weight and more reps.

Within 12 weeks I had transformed my body, and embarked on a new lifestyle, which I have maintained ever since.

Still, something changed four years ago as I finished going through menopause.

I found my hunger, cravings and my waistline creeping up. I also found my strength, optimism, and motivation going down. My Low Carb/Ketogenic diet wasn’t quite maintaining my weight, and my enthusiasm for lifting at the gym was fading away.

In March of 2018, I discovered Dr. Shawn Baker’s Carnivore Diet.

I followed it in order to get ready to sing at Carnegie Hall in March of 2019. After that, my health and happiness started improving, leading up to the Summer of 2019 when my husband and I got to see our son Colin graduate from High School. We were all so happy, and Colin decided to enroll at Columbia College and work in retail while he took his general education courses and considered his future.

I was writing and rehearsing a one-woman show about the Irish Opera Diva Catherine Hayes when Covid 19 hit and upended all of our plans. Still, I am so grateful that my husband is back to work teaching, and my son is working and taking his courses on line. Best of all we are all healthy, but these eight months have left me feeling heavy, sluggish, and sad.

In Costume as Catherine Hayes

This is where Vince Gironda comes in.

Vince was one of the modern pioneers of carnivore, because decades ago he started putting his clients on the Steak and Egg diet. Here’s how it goes according to guys who trained with Vince in the past:

For five days in a row, his trainees would eat as many eggs and as much steak as they wanted to get satisfied at two meals per day, and then they would have a day off to eat whatever they liked, then back on steak and eggs for five days, and repeat until the desired level of body weight and leanness was achieved.

I know that steak and eggs for five days might sound crazy, but I’ve done carnivore, and Dr. Blake Donaldson’s Strong Medicine Diet, so I’m not scared. Of course I would never recommend this approach to anyone else. I’m just an actor. I’ve never even played a doctor on TV, so be sure to ask a real doctor before you try anything like this. Still, nobody will ever know if this approach is safe long-term if nobody admits that they’ve tried it.

Today, I am starting Vince Gironda’s steak and egg diet, and I will follow it all the way to the end of 2020. On the sixth day of each week I will follow my original Sugar Freedom Diet which is low carb, but which includes above ground vegetables, full fat dairy, and a small amount of low sugar fruit. This will be ideal because it will allow for more conventional holiday meals on Thanksgiving and Christmas.

If you are interested in the plan I used to overcome obesity at age 44 you can ===>Click here for Sugar Freedom<===

Although I am looking forward to getting leaner and taking a couple of inches off of my waistline, those aren’t my main reasons for doing Vince’s diet. The main reason is that the more glucose I eliminate form my eating plan, the more energy, motivation, and enthusiasm I have for everything else in life. Why? My research has taught me that sugar and the foods that break down to sugar can have a negative effect on the hormones that control mood and motivation like dopamine. In my next post, I’ll be writing about the science of dopamine sensitivity, and reporting back on my results on steak and eggs.

Until then be well, and always remember:

Eat for yourself.

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.

Cabbage Soup: Sugar Freedom Style

Sugar Freedom Style Cabbage Soup Can Help You Get Off Of Sugar

When people ask me, “How do I get off of sugar?” I reply, “Eat something else.”

So many of the simple grab and go foods we eat contain sugar, grains, and processed vegetable oils.  All of these foods are inflammatory and appetite boosting in my experience.  The fresh whole foods that make me and my students feel energized and satisfied can take time and effort to prepare.  That’s why I’m posting this recipe.  It is simple enough that anyone can make it, and once it’s prepared you can have some whenever you feel a craving, or you need something to hold you over until it’s time for your next meal.  Plus, if you practice intermittent fasting, in my opinion, this soup won’t officially break your fast.

Freedom Soup Recipe

Ingredients: One 31 oz. Jar of Bone Broth

1/2 Onion: diced

3 Stalks Celery: sliced

1 Basket Mushrooms: Chopped (about 1&1/2 cups)

2 Cups Cabbage: chopped

1 Tablespoon Olive Oil

Directions:  In a large soup pot over medium heat add the oil and sauté all of the ingredients above in the order listed.  Add bone broth and reduce heat to simmer.  Simmer 40 minutes and add salt and pepper to taste before serving.

This soup is ideal for anyone starting a low carb or Ketogenic diet, as it can stop the symptoms of “Low Carb Flu,” which happens when the body looses sodium and electrolytes through the diuretic effect of a transition to low carb eating.

Contact me at 9catherine9@gmail.com for personalized training plans.  Here is a sample below.

The entire Sugar Freedom program is available at: sugarfreedom.com

Here is a salad to go with your soup, or anytime. (Oops, it goes sideways at the start, but then I turn the camera the right way.)

My Perfect Meal Plan for Weight Loss

My Perfect Meal Plan for Weight Loss is Sugar Freedom: no sugar, no grains, no vegetable oils.

I used to wish that I could add sugar, grains, and high sugar fruits like bananas, but every time I tried re-introduction my cravings came roaring back, and away I would go with over eating.

The truth is that the way I eat now is very similar to the way I used to eat, and the way the actors, singers, and dancers around me ate, when I was working in show business.

My Showgirl Food Plan 

From film sets, to commercial shoots, to the officer’s dinner on the cruise ship I worked on, most of us ate the same way.  My fellow dancers and performers chose protein, vegetables, some fat, and a bit of fruit.  Bread, pasta, and potatoes were out, and we only ate rice  occasionally.

I have studied nutrition for almost ten years now, and I have come to a clearer understanding of why the elimination of grains and sugars is so important for working dancers.  First, wheat and other grains can cause inflammation in susceptible individuals.  This spells trouble for a dancer. Aching joints get in the way of beautiful movement. When the body metabolizes sugar it produces advanced glycation end products or A.G.E.s., which have been shown to accelerate aging.  Worst of all for me, sugar and grains make my insulin levels shoot up, causing fatigue and irresistible cravings.

The Solution

My solution, which allowed me to permanently overcome obesity, is to simply leave those foods out permanently that get in the way of my work.  I would rater act, sing, and dance than eat bread and sugar.

After years of trial and error, I have discovered the macro-nutrient amounts that reliably keep me lean, and that can promote fat loss when needed.  Here is a screen shot of my weight loss meal plan from Fitday.com.  Note that as a Certified Fitness Nutrition Specialist, it is beyond my scope of practice to tell you what to eat. However, I do have the freedom to tell you what I eat.  See the meal plan directly below this post.  The energy, satisfaction, and peace I get from this meal plan, is worth letting go of any of the foods I used to crave.

www.sugarfreedom.com
My perfect meal plan for weight loss.

A Sugar Freedom Christmas

Here is my sugar and grain free menu for Christmas Eve, 2017.

Breakfast: 2 eggs, 3 slices of bacon, 1 whole grapefruit

Lunch: 3 ounces of chicken breast, large romaine lettuce salad, 1 oz olive oil and 1T balsamic vinegar dressing

Dinner: 5 oz prime rib, roasted Brussels sprouts, Granny Smith Apple, Brie

Since I typically eat protein and vegetables to maintain my 70 pound weight loss, the fruit and cheese are special occasion foods that I truly look forward to.  The high quality of the roast I bought to prepare today makes this meal extra special too.

My family and guests have all kinds of goodies to enjoy, but the satisfaction of eating on plan, plus the goodness of the food I choose to eat will actually add to my enjoyment of this special evening.

Besides, there will be some gifts to open, lost of laughter, pictures to take, and memories to make.

I haven’t always made this choice at Christmas time.  Last year, I weighed ten pounds more than I do today.  By eliminating sugar, grains, and cardio, and by keeping my commitments to get to the gym and train, I went into the season leaner, and I have managed to maintain this year’s fat loss from Halloween, all the way through to today.  I have increased my one rep max on the squat and deadlift substantially, and I do think this focus on skill and ability in the gym, instead of calorie burning, has made a wonderful contribution to my success.

Starting on January 8th, 2017, I will be back at Dance at the Dome: 251 B. Baretta St, teaching my training methods for fat loss and overall well-being. I will also be teaching every Tuesday and Thursday at 6:30AM.  If you want to learn to lift, and get all of the benefits of getting stronger and leaner, e-mail me:

catherine@sugarfreedom.com.

Keeping Keto: A look at a typical day on Sugar Freedom.

Freedom Veggies.

I have been using a ketogenic, low carb nutrition strategy consistently since 2008.  Back then, the way I ate was literally considered to be dangerous.  According to the USDA guidelines, I was eating way too much saturated fat and way too few  whole grains to maintain good health.
The current popularity of the Whole 30 and Ketogenic diets have helped Sugar Freedom enter the mainstream when it comes to solutions for losing weight. In addition, nutrtion studies are demonstrating that sugar and the processed foods that contain sugar, flour, and polyunsaturated oils, are the true culprits when it comes to causing inflammation and weight gain in the people who eat them.
Still, I encounter many misconceptions about Sugar Freedom, and I have come to recognize the warning signs when my readers and friends start to play around with the eating plan.
The number one barrier to success with Sugar Freedom is an unwillingness to cook.
The second obstacle is an insistence on a great deal of variety.  If you are willing to cook freedom foods, and if you are willing to give up some of the excitement you get from super delicious foods, you can achieve a healthy weight permanently with Sugar Freedom. Bottom line: breakfast can get a little bit monotonous, and you may not be able to use convenience foods like the bars and shakes that other people are reaching for. I don’t eat them because they make me hungry, and that is a side effect I simply can’t afford.
If you can accept a simple home cooked nutrition plan, big time permanent fat loss can be the result. I have done it, and I personally know dozens of readers and clients who have done it.
Going forward, I want to push those numbers to hundreds and thousands, one transformation at a time.
So here are some screen shots from Fitday.com, a free nutrition tracking program I recommend, showing my meal plan for today, along with the macronutrient breakdown, and RDA percentages.
 Sugar Freedom is available by clicking here. ===>Get Sugar Freedom<===
Please e-mail me: catherine@sugarfreedom.com if you have any questions.

The Truth About Big Time- Long Term Weight Loss

I am a member of the .01 percent.  That means that I have achieved long term- big time weight loss. My top non-pregnancy weight was 185 pounds, and I have been maintaining my weight at within 5 pounds of 120 ever since 2009.

I became a Certified Personal Trainer in 2012, and I completed my Fitness Nutrition Certification from the American Council on Exercise in 2015, in order to deliver my solution to overweight and obesity on a professional level.

There have been many triumphs in my career, including being named certified Turbulence Trainer of the Year in 2013.  Hundreds of my clients and Sugar Freedom readers have achieved permanent fat loss with my programs, and many of them have gone on to become fitness professional themselves.

I still hope to start a movement in nutrition and fitness that acknowledges the power of simple eating and weight lifting for women.  I know from personal and professional experience that the most effective physical transformation programs can be simplified down to these elements: Nutrition, training, and recovery.  More specifically, the nutrition consists of the appropriate amounts of protein, fat, and vegetables. The training consists of the appropriate amounts of weight lifting, flexibility, and balance practice, done with the best possible form.

Supplements, shakes, pills, and odd equipment are simply not required.  What is required is the acceptance of the fact that powerful effort is needed to overcome overweight and obesity.  Some of the most entertaining and novel forms of exercise, which attract eager participants, may literally burn muscle and increase appetite in formerly obese individuals like me and many of my clients.

Simplicity and discipline are required in the kitchen, and excellent form with wise progression are required in the gym.  Many of the women I know look for fun and friendship in their fitness practice. If the classes they take get results I am happy for them, and a little bit envious to tell the truth.  As a working actor, dancer, and choreographer however, the condition of my body is an essential component of my ability to work.  I must lift weights with the best form I can achieve, practice dance technique with precision and dedication, and eat simple nutritious food in order to be able to work.

As I prepare my training and nutrition programs for 2018, I am re-dedicating myself to Ketogenic nutrition, weight lifting, and dance technique.  If you wish to train with me in 2018, now is the time to e-mail me: catherine@sugarfreedom.com with a description of your goals.

For now, I am off to the gym, and I will be creating a series of photos and videos that demonstrate my training techniques.

This is my truth when it comes to losing more than 60 pounds and keeping it off:

Eliminate sugar, grains, and processed oils from your food plan.

Lift weights with excellent form, and rest as soon as this level of form is lost.

Practice legitimate dance technique for grace, line, and to preserve femininity.

It really is this simple.  The question is, are you willing to trade variety in your food and fun in your fitness for the for the body you need to fulfill your potential?

All the Best,

Catherine Best Gordon.