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,
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.
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.
Next we have fats.
- Olive Oil
- Coconut Oil
Finally we choose our carbohydrates: mine are all vegetables that grow above the ground.
- All leafy greens
- Green Beans
- Brussels Sprouts
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.
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 firstname.lastname@example.org 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.)
How to lose weight after Easter
On holidays, I stay away from sugar and grains, but I do enjoy nuts, cheese, and my chocolate mousse that is made from avocado and unsweetened coco. As a result, I do get a little bit puffy the next day, and the scale usually shows a gain.
Eat right, and do resistance training to get back on track.
On the day after I, “Eat up,” I always make sure that I train, and I give my clients the same advice. There is some evidence that increasing the energy you take in once every 7 to 10 days can keep your body from adapting to to an energy deficit. If you train after this “Re-Feed,” there is a good chance that the energy surplus can be used to build muscle instead of getting stored as fat.
Yes, I’m a little puffy, but I’m going to lift anyway.
It can be hard enough getting into the gym when you’re feeling good about your body, but it’s a bit of a challenge to overcome the temptation to blow off the gym until the bloat goes away.
Please: get in there anyway!
Of course, another solution is to train at home. You can get excellent results with just a few pieces of equipment. Here is a training session that only requires a pair of 10 pound, and a pair of five pound dumb bells.
10 Total Body Extensions
10 Stick ups
10 Leg Swings per leg
Repeat entire circuit
10 Push ups
10 Dumb Bell Squats (use 10 lb. DBS)
10 Overhead Presses (use 5lb. DBS)
10 Glute Raises (use a 10lb. DB on your hips as you raise your glutes.)
10 Dumb Bell Curls (Use 5lb. DBS)
10 Bent Over Tricep Extensions (use 5lb. DBS)
Do these resistance exercises as a circuit for a total of 3 circuits.
If you need something even more challenging, may I suggest the the program that I use to make sure that I keep progressing?
It’s called the Venus Factor program and I followed it a few years ago with fantastic results. I have a tendency to avoid the exercises that aren’t my favorites, and VF solves that problem.
You can find the entire program at this link: ==>Click Here<==.
If you need modifications for any of the exercises, just e-mail me: email@example.com
Stay on track with your nutrition, get your training done three times per week, and expect a beautiful Spring.
See you in class,
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: firstname.lastname@example.org 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.
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: email@example.com if you need a custom program.
It’s been five years since I received my ACE personal training certification, and my philosophy on how and why I train my clients has continued to evolve. More and more I realize that we train to enhance what we do over how we appear. The G-Fit system that I have developed for health and fitness contains these three elements: Good Form, Good Food, and Good Attitude.
I tell my students to focus more on the quality of their from as they train, than the amount of calories they burn. As a dancer and choreographer, I have noticed a difference in the effects of movements that call for the best form you can give. Good form requires just as much effort as endurance training, but a focus on form allows and encourages you to rest when your body says, “Stop!” After a brief rest, you can take up the movement again with renewed energy and enthusiasm.
is a matter of finding the foods that nourish and satisfy you. As a certified fitness nutrition specialist, I can point my clients to many resources for understanding nutrition, cooking, and macro-nutrient ratios, but the bottom line is that what you eat has to work for your lifestyle. Some of my clients thrive on keeping their menus as simple as possible, and some want more variety through new recipes and experimentation. There is no wrong way, as long as you find your way.
Good attitude means being kind to yourself and others. It also means that we leave perfectionism behind while seeking to do our best in the present moment. I want you to enjoy the fitness journey every day, and not put off fun, happiness, and creativity until someday in the future when you reach yo
ur fitness goals.
Together we can become stronger, get better balance, and become more flexible, not just physically, but emotionally too.
Join me at Dance at the Dome at 5:30PM Mondays, 6:30AM and 8AM Tuesdays and Thursdays, and 9AM Wednesdays, or contact me for one-on one coaching and training. 209-743-2539
Don’t miss these exciting upcoming events for Catherine Training’s Readers and Fans:
Encore! A musical and dance performance buy the MYACT Troupe.
Come and enjoy singing and dancing from the American Songbook including the music of George and Ira Gershwin, Cole Porter, Nat King Cole, and many more by the talented youth and adult performers of the MYACT Troupe: A Community Show Choir.
Location: The MYACT Theatre at 14372 Cuesta Court in Sonora at 7PM Friday September 29th. $10. Support local youth and community theatre.
Second Saturday in Downtown Sonora: The MYACT Troupe performs delightful musical numbers live on Linoberg Street at 5:30PM. On October 14th.
Catherine’s On Camera Workshop: Tuesday, October 3rd at 6:30PM and Saturday, October 7th from 12:30PM to 4:30PM. Acting instruction on Tuesday evening with filming of scenes and monologues on Saturday October 7th.
Location: The MYACT Theatre at 14372 Cuesta Court in Sonora. Cost $30.
Freedom Fitness Challenge: Tuesday October 10th through Tuesday November 21st. On-line and at Dance at the Dome: 251 B. Baretta St. Cost $99 includes nutrition, training plan, and individual coaching live at dance at the dome or by face time or phone.
The nutrition plan is Sugar Freedom, and the training plan incorporates Catherine’s latest advances in combining resistance, interval training, and dance for a fitness program that is effective, fun, challenging enough to be effective, and tailored to the needs of the individual participant.
The Freedom Fitness Challenge features, “Hunger Freedom,” Catherine’s pledge to donate one dollar for every inch lost by the participants to the ATCAA food bank, with a baseline donation of $100. There is nothing like helping others to help us stick to our health and fitness goals.
For information call Catherine at 209-743-2539 or e-mail firstname.lastname@example.org
For more information about the Troupe and the upcoming season at MYACT please visit: mountainyouthact.com