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.

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.

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.)

How to lose weight after Easter

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.

Warm up:

10 Total Body Extensions

10 Stick ups

10 Squats

10 Leg Swings per leg

Repeat entire circuit

Training:

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: 9catherine9@gmail.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

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