Create Your Freedom 14

Update: The Freedom Body Challenge starts 4/23/19. To enter, take a before picture and measure your waist and hips. You can train on your own using my new cardio freedom workouts, or come to class at Sol-Y-Breath. Entry will be by e-mail: catherine@cardiofreedom.com and everyone who enters will get the chance to vote. Entry will consist of before and after photo, inches lost, and essay on on how you transformed by limiting sugar, grains, and cardio. Prizes for the most inspiring transformation: 1st place: $250, second place: $100. E-mail me: catherine@cardiofreedom.com with any questions.

14 Foods, 14 Moves, 14 Days

Here is a sample of the kind of training we will be doing for the challenge.

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.”

One week after the the finish of the Freedom 14, we will start the Freedom Body Challenge: a 6 week transformation program that will combine our freedom foods with intervals, resistance exercise, and restorative movement with the goal of improving fitness, form, and shape. That challenge will run from April 23rd to June 4th with a $250 prize for the most inspiring transformation.

There will be more details on how to enter coming soon.

In the meantime, I hope to see you in class at Sol-Y-Breath every Tuesday and Thursday at 8AM, and every Thursday at 5:30PM. 14709 Mono Way in Sonora.

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

 

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

Class Schedule

 

Train With Catherine: a 45 minute fitness class combining thorough dance-based warm up, resistance training, intervals, flexibility and balance training.

New Fitness Training in Sonora
Park on Baretta Street. Walk up these stairs and turn left. Classes are in the dance studio in the one story building that will be in front of you.

Cost $10 or 6 for $50.  Make checks payable to TCAA.

Mondays at 5:15PM

Tuesdays and Thursdays at 8AM

 

 

 

 

 

 

Small Group Personal Training In Sonora, CA

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.

Good food

 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

Events, Workshops, and Challenges at Catherine Gordon Training

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 catherine@sugarfreedom.com

The MYACT Troupe in rehearsal

For more information about the Troupe and the upcoming season at MYACT please visit: mountainyouthact.com

On Camera Acting and Commercial Workshop

If you are an actor, you know that you have to study in front of the camera in order to improve your chances of getting work in commercials, television, and film.

Now, with the explosion in the the use of digital video in social media, everyone in business, the arts, recreation, health and fitness, well, practically anyone in society can benefit from learning how to feel comfortable in front of the camera.

It’s true, that some YouTube stars, and even some of your Facebook friends seem like naturals on video.  It may look like the camera just loves them, and maybe they have great looks, or they just got lucky with the right camera, sound, lighting, and content, but the truth is that many social media success stories spend thousands of hours perfecting their technique on camera, and editing when the recording is done.

Whether you want to dedicate your life to the art of acting, or whether you’d just like to let more people know about the products and services you offer, or if you just want to have fun communicating live, spending just a few hours leaning the basics of personal video making can help you avoid mistakes and save untold hours of trial, error, and frustration.

Catherine Gordon, the leader of the MyAct on camera acting and commercial workshop, has a BA in Theatre from St. Mary’s College, Notre Dame, IN, and she has years of experience as an actor in film, television, commercials, infomercials, and internet product promotion.

Catherine’s credits include American Experience, Life Goes On, FM, and many commercials including PacifiCare, Countrywide, Allstate, Bodyworks, The Carefree Inn, and more.  In addition she is the spokeswoman for The Home Workout Revolution, and her own nutrition program: Sugarfreedom.  She has spent hours recording voice-overs for video sales letters, and she is the host of the Sugarfreedom Podcast.

In the live theatre, Catherine has co-starred with Vicki Lawrence, Lucie Arnaz, Bill Hayes, and John Ingle.  Recently, Catherine was invited back to Saint Mary’s College to participate in a master acting workshop with Sigourney Weaver and her husband, theatre director Jim Simpson.  Locally, Catherine has starred in several productions for Sierra Repertory Theatre, Duende Drama, and Catvandu Productions, as well as working as a stage director and choreographer.

Catherine will share three simple ways to to succeed on camera at a free information presentation at MyAct: Mountain Youth and Community Theatre: 14372 Cuesta Court off of Tuolumne Road.  Note: Cuesta Court is in between Hess and Nugget, and MyAct’s driveway is just past Sonora Mini Storage.  The presentation starts at 6:30PM.

Next Broadway Bootcamp Session: 9/5 though 10/31

Get ready for a Happy Healthy Halloween!  Eight weeks to get fit for Fall.

The Next Session of Broadway Bootcamp:  Starts Tuesday, September 5th, through Thursday October 31st. Classes added every Tuesday and Thursday at 6:30AM and 8AM.  All other classes continue as scheduled. (Monday at 5:30PM and Wednesday at 9AM.)

 Catherine Gordon CPT teaches at the dance studio next to the historic Dome on the hill overlooking downtown Sonora.  251-B Baretta Street.

Turn in at 251 Baretta Street and go up the driveway past Cassina High to the Dome. Park on the side or in the back, and walk past the dome to the classroom.  You will see signs for TCAA.  Go in the first door and walk through to the dance studio.

Class is one hour every Monday at 5:30PM, and Wednesday at 9AM.

A single class is $10, and your 6th class is free with the purchase of a 6 class card for $50.

209-532-2787  Call and leave a message for more information, or e-mail me,

catherine@sugarfreedom.com