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: 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: 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.

Author: Catherine

Catherine Gordon teaches small group personal training at Dance at the Dome: 251 B. Baretta St. in Sonora, CA. She is a Certified Nutrition Specialist, ACE Certified Personal trainer, and the author of the nutritional program: Sugar Freedom at She is also the author of "Keep the Change" Transform your body for good 2nd edition, at

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