4 Keys to Weight Loss

Here is the weight loss question I answered on Quora today:

How do I decrease weight from 74 kg to 60 kg of a 5’3 female?

Answer:

In 2008, I followed a food and fitness program that took my weight from 67 kg to 60 kg in 12 weeks. What was even better is that I lost three dress sizes in that time and my waist went from 78cm to 66cm.

Here are my 4 keys to losing weight and sizes quickly and permanently:

  1. Eat adequate amounts of whole natural protein and fat, and eliminate added sugars and processed carbs. The saying I used during my program was, “Nothing out of a bag or a box.”
  2. Lift weights to maintain muscle and metabolic rate. The top goal of weight lifting isn’t calorie burning. The top goal is to build or maintain muscle so that your diet won’t burn it and leave you with a higher body fat percentage and a slower metabolism.
  3. Add interval training to increase fat burning and help manage appetite.
  4. Set goals for success. Choose a specific period to focus on your food and fitness changes. In my training practice my clients used 6 or 12 week programs. Choose a smart weight loss goal. Two pounds a week is reasonable when you are eating and training effectively. Follow process goals as well as outcome goals. Plan your menus, shop for, and prepare your food. Schedule your training sessions: for example: lift 3 times per week, and do interval training 3 times per week.

In my case, the diet I used was a whole food diet of 20 grams or less of carbohydrates per day from vegetables that grow above the ground, 100 grams of protein, and 80 grams of fat. I call this a “Leaner Keto” diet, and I used these exact macros to get excellent results when I did the “Ketogains” program a few years ago.

I am not a doctor or dietitian, and you should consult one before starting a diet and exercise program. My motto is, “Eat for yourself,” because I do believe that you need to discover and focus on what works for you when it comes to food and fitness.

Wishing you well,

Catherine

If you have question on food, fitness, and goal setting, post one in the comments or email me at:

catherine@dareshine.com

My complete nutrition program is available here: Click Here for Sugar Freedom http://sugarfreedom.com

My book on Amazon: https://amzn.to/3ql26LB

Is It Better To Walk or Jog to Lose Weight?

I’m happy to answer this question because it lets me dig in to some of the things I’ve discovered about walking, jogging, running, and sprinting in the course of the past 45 years.

When I was in the 7th grade, I struggled to jog a mile in P.E. even though I was pretty good at sprinting. It wasn’t until I learned how to do intervals in my 40’s that I was able to use walking, jogging, running, and sprinting to lose weight and to increase my speed and endurance.

There are some good studies that demonstrate the connection between muscle fiber composition and running ability, here is an article in Runner’s World that goes into this topic in depth:

https://www.runnersworld.com/advanced/a20784071/how-muscle-fiber-recruitment-affects-running-performance/

It’s good to understand how your muscle fiber genetics can affect your walking and running, but my experience with walking and jogging for weight loss is that the method you enjoy the most will give you the best fat loss.

I suggest using walk/jog intervals like this: warm up with five minutes of easy walking, then jog until you become winded. Your level of conditioning will determine how long this takes. Ease back into a walk until your breathing and heart rate come back down, and you feel eager to jog or even run again. Repeat this sequence for eight rounds, and then walk until you feel completely rested. Repeat the interval session if you wish.

When I was a certified trainer, I learned that fat burning and conditioning happen during recovery from an interval as well as during exertion.

In other words, every time your body returns to baseline from the exertion of jogging or running, you are getting just as much fat burning benefit as when you are working on your endurance. To wrap up my answer, I will say both walking and jogging enhance weight loss and fat loss, especially when you perform them in intervals.

No matter what, enjoy your training, and I wish you well.

Catherine Gordon

The Freedom Forty Fitness Challenge

The Freedom Forty Fitness Challenge starts Monday, July 9th, and wraps up Saturday, August 18th.

As promised when I designed the Freedom Fourteen, I am ready to offer the Freedom Forty in order to encourage my clients and readers to make this their fittest Summer ever.

While the sun is out and the days are long we can make wonderful advances in our fitness and nutrition. Farmer’s Markets are full of delicious freedom foods, and we can do our interval training almost anywhere these days, especially if we train in the cool or the morning.

I have created 4 new lifting programs, and 4 new interval sessions to alternate with them.  In addition, I have new Ketogenic meal plans ready for the first 14 days.  You may have seen my cooking videos on You Tube as well, and I will be making more videos of the Cardio Freedom Training that I’m currently using myself, and in my live classes.

I have already begun to use the training program, and it has just the right mix of intensity, variety, and duration to make it both effective, and enjoyable.  Because we all enjoy training with intensity right?

We will be supporting each other on the Facebook group: https://www.facebook.com/sugarfreedomdiet

If you want to join this challenge, the cost is $150.00 and that includes weekly 20 minute phone consultations with me, any modifications in design that you may need in the training program, and personalized demonstration videos.  Nothing beats the accountability you get by checking in with your coach each week.

E-mail me: catherine@cardiofreedom.com and tell me that you’re interested, and I’ll send you more information.

I can’t wait to train with you,

Catherine Best Gordon

P.S. If you’re in the Sonora, CA area classes are every Tuesday and Thursday morning at 8AM at Sol-Y-Breath 14709 Mono Way in the Sears center.

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.

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.

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.

 

Appetite Re-Set and Sugar Detox

It’s the day after Valentine’s Day, and I’m sharing my appetite re-set and sugar detox eating plan with you. The biggest problem I have when I eat eat special occasion foods like stevia sweetened dark chocolate, brie, or berries is that these foods can stimulate my appetite.

They aren’t trigger foods at all, but the day after I eat them, my appetite isn’t as easily satisfied as it usually is on the Sugar Freedom system.

Fortunately, I use the simple menu fix I’m going to share with you here.  Note that it is controversial, as it does limit food choices, and it’s a short term diet. (Note: check with your doctor before making dietary changes.) This was said to have been used by the legendary Vince Gironda of Vince’s Gym, and by Arnold Schawarzenegger, for getting lean while keeping muscle.  All I know is that my readers and I find that it absolutely crushes cravings and stops over-eating cold.

Here is what I ate today:  Water, Freedom Tonic: 1T Braggs Apple Cider Vinegar+1T Lemon Juice in 16 oz. of water.  Coffee with Heavy Cream.

Breakfast: 2 Eggs cooked in 2t Butter, 3 Slices Uncured Bacon, 4 Oz Turkey Breast.

Lunch:  Repeat Breakfast

Note: you can choose any meat you like: poultry, beef, lamb, fish, etc. instead of the bacon and turkey.

Dinner: repeat lunch if desired, but I have no appetite for it, so I simply do an intermittent fast until the next morning.

 I follow this plan for a maximum of 2 days in a row, then I return to the Sugar Freedom program.

I drink plenty of water throughout the day, and I have some chicken broth if I feel droopy or low energy.  This strategy gets me into strong Ketosis, gets rid of bloat, and best of all stops any desire to over eat or even consider eating any of my husband’s chocolates.

So there you have it: a very low carb/Ketogenic strategy to crush cravings after any holiday.  Visit sugarfreedom.com for a complete eating strategy, or e-mail me at catherine@sugarfreedom.com for custom training plans and menu designs.

You really can find your style of clean eating, and get lean for life.

 

 

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!