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.

The Essential Lifts for Health, Energy, and Recomposition

As I was preparing the  training plan for a client today, I decided to list the essential lifts for health, energy, and recomposition in order of importance.

I reserve the right to change this order, but these are the lifts I want all of my clients and Sugar Freedom readers to learn.

I will simply list them today, but in the future I will go into the power of these lifts in detail.

  1. The Squat
  2. The Push-Up
  3. The Deadlift
  4. The Row
  5. The Plank
  6. The McGill Sit Up
  7. The Bicep Curl
  8. The Calf Raise
  9. The Tricep Extension
  10. The Lunge

There you have it: these are my top ten.  I’m printing these out and heading to my training session, and I can’t wait to explore each one with you.

If you need a training plan, e-mail me: catherine@sugarfreedom.com

Let’s train.

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!

Three Diet Fixes You Can Use Right Now

Portable Breakfast www.sugarfreedom.com
Delicious: So slow down and enjoy your food.

Three Diet Fixes You Can Use Right Now

1.  Find out exactly how much you are eating with www.fatsecret.com

Fat secret is a totally free, easy to use, and accurate food and calorie tracker that gives you the information you need in order to be confident that you are following your food plan correctly.  For example, if you are starting a Ketogenic diet, you need to make sure that you are eating 20 grams or less of carbohydrates a day in order to get into nutritional ketosis for the first time.

If you are training to build muscle, you may be following the advice to get one gram of protein per pound of your lean body weight.  It’s pretty hard to get the results you want if you’re guessing, so it’s always best to have an accurate tracking program.

2.  Simplify Your Menus

You don’t need to prepare elaborate meals in order to create satisfying meals that you actually want to eat.  As a matter of fact, studies show that a little less variety helps to reduce appetite.  That way you eat less automatically.  This is a strategy I have literally been using for years, and it never fails.

Here’s how:  I pick 3 proteins, 3 carbs, and 3 fats as the basis of my meals for the day.  I have even used the same foods for 3 days in a row if I absolutely have to shed fat fast.  Here is an example of a daily meal plan using this tip:

Proteins:  Eggs, Shrimp, Chicken.  Carbohydrates: Avocado, Romaine Lettuce, Tomatoes.  Fats: Cream, Avocado Oil, Olive Oil

Breakfast: 2 scrambled eggs, 1/4 avocado, shrimp.

Lunch: Chicken breast, romaine lettuce, tomatoes, 1/4 avocado

Dinner: Shrimp, romaine lettuce, tomato, hard boiled egg.

Olive oil and vinegar dressing, and 1T home made mayo (made with avocado oil, 1 egg yolk, lemon juice, and cider vinegar) are included to make these meals enjoyable without over stimulating my appetite.

3. Slow Down and Chew Every Bite.

Recently, I was shocked to learn that eating too fats was a common cause of stomach bloating.  Imagine, instead of doing all those crunches that really don’t help to get you a flatter belly, you could simply slow down and enjoy your food.

Try this experiment: see what happens when you try to chew each bite 30 times.  By practicing the 30 bite technique, a healthy sewing pace of 20 per bite will become natural and normal.

My readers, clients, and I can assure you that quick fixes like these have helped us lose up to 5 pounds in three days.

If you want to simplify your workout, I highly recommend The Venus Factor plan that you can find at this link. ===>Click Here<===

I used this program to get fantastic results before I became a personal trainer.  The entire program can be done with Dumb Bells, which is a big plus if you train at home, or in a busy gym where the bar bells and the squat rack are often taken!

I hope this report was helpful, and I want you to e-mail me: catherine@sugarfreedom.com if you need tips, strategy, or coaching to help you reach your goals.

P.S.: E-mail me if you want to join the free Facebook Accountability Challenge that starts September 6th.

Take The Waistline Challenge

When I train clients at Gordon Studio, one measurement lets me know that my clients are getting leaner, stronger, and younger.  That measurement is waist circumference.  Not only does a smaller waist look great, but it’s an excellent indication of vital improvements in health.  According to an American Cancer Society report, that was published in the Archives of Internal Medicine, “Having a larger waist was associated with a higher risk of death whether the RWM_7591person was normal weight, overweight or obese.”  That’s the bad news.  The good news is that proper nutrition, resistance training, and interval training can shrink your waistline fast.

My students have lost literally thousands of pounds and inches since the studio opened in the Fall of 2012, and with every transformation challenge I present, we learn more about what it takes to get not just lighter but tighter, especially in the middle!

Our next challenge stars Monday, June 6th.  You can choose a 2 week quick start program for $50, or a four week program for $80.  You get all of your training for the month, plus sample meal plans, shopping guides, recipes, and even an eating out guide.

The best part may be the social support you will get from your fellow students.  We love to cheer each other on.  Come be a part of the waistline challenge, and get ready for one beautiful Summer.  For info call 209-532-2235, or e-mail catherine@sugafreedom.com

 

Six Week Challenge Case Study

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For six weeks starting in May, four Gordon Studio Members took the Six Week Sugar Freedom Challenge and ran with it. Even though I seem to remember one member telling me, “I’m not giving up sugar” when she first joined, her change of heart led to a change of figure.

They all eliminated sugar, grains, and processed vegetable oils from their diets, and they did resistance and interval training three to four times a week. They could choose to eat a bonus meal every week that contained their favorite foods, as long as these weren’t trigger foods. (Trigger foods are defined as any food that you can’t eat in a standard serving without triggering cravings and overeating.) In addition, all four members had their weight and measurements recorded, and they all took before and after photos.

Although they did experience some uncomfortable symptoms of withdrawal from sugar and grains, all of them lost significant amounts of body fat, and several inches overall. I’ll begin with Paulann’s results, as she was a challenge alumni who had already lost 10 pounds in the first 6 Week Challenge that Gordon Studio ran at the end of 2014. Paulann lost another 6 pounds in six weeks, but the best part in my opinion as her trainer and coach is the fact that she lowered her waist to hip ratio to .8. This is regarded as a healthy waist to hip ratio, and it is an excellent indicator of good overall health.

The three other participants were doing the Sugar Freedom Challenge for the first time, and I was delighted and gratified by their efforts. Cherie lost 11.6 pounds and 12 inches, Whitley lost 11.2 pounds and 14 inches, and Candy lost 13 pounds and 10 inches.

Although the case study sample was small, every participant lose a least a pound a week, and three of them lost almost 2 pounds a week, which is considered an ideal amount when it comes to losing fat while preserving lean muscle. Even better is the fact that they all improved their strength, balance, flexibility, and energy for daily living.

As a Certified Turbulence Trainer and ACE certified nutrition specialist, I believed that I had the tools to help my clients lose fat and transform their bodies, but nothing compares to the thrill of seeing the combination of Sugar Freedom and Turbulence Training get results live in the studio.

Most of all, I am so grateful to all of the Gordon Studio members and Sugar Freedom readers who have the dedication and willingness to try new and challenging fitness techniques. It is so worth it.

Introducing G-Mix 1 and G-Mix 2 at Gordon Studio

Catherine Gordon ACE, Certified Turbulence Trainer of the Year, Transformation Champion, as seen on ABC News in “Secrets of the Super Dieters” presents:

G-Mix 1 and G-Mix 2: Metabolic Dance Fitness

Catherine combines the latest science in fat loss and body transformation with yesterday and today’s Top Hits to bring you a dance fitness class that will give you fast, visible results Guaranteed.

G-Mix 1 at 9:30 AM every Tuesday and Thursday was created for the Senior or Beginner who wants to learn the foundational exercises that help create excellent form, while enjoying great music. G-Mix 1 combines the best movements from the worlds of dance and fitness with balance and flexibility training to improve your functional fitness, and your shape!

G-Mix 2 every Monday at 6:30PM and Tuesday at 5:30PM turns up the intensity and adds training techniques that will amaze you with their effectiveness.  By focusing on proper form, and incorporating strategic recovery periods throughout the class you will be in the “Transformation Zone” for the entire 45 minute class, and for up to 48 hours afterward!

Dance experience is not required in order to get all of the benefits of G-Mix 1 and G-Mix 2.  Your first class is free, so come discover how fun and effective Metabolic Dance Fitness can be with G-Mix 1, and G-Mix 2 at Gordon Studio.

What Is The Best Way To Eat For Weight Loss?

Hello Gordon Studio Students and Fans, Here is post I wrote to help introduce Sugar Freedom- The Eating Plan that goes hand in hand with Turbulence Training for great results.

The best way to eat for weight loss is to discover the foods that nourish and satisfy you without over-stimulating your appetite.  This allows you to eat until you’re comfortably full, and then get on with your life.

 This begs the question: If it really is that simple, why is it so hard?

 My answer is that there is a part of you, Freud called it the “id,” Carl Sagan described it as the primitive brain, and I think of it as my “Inner Teenager,” that wants you to forget everything you know about health, balance, and moderation so that it can have whatever it wants.

So not only do we have to discover the most satisfying foods, we have to develop a strategy to help us keep eating them.

 Once we find the foods that serve our needs, we have to go a step further  and find ways to manage our eating behavior.  The primary basis of successful long term fat loss is a change in eating habits.  You must identify the eating habits that are making and keeping you fat, and then you need to change them.

 Here is an example of an eating habit that has to change for permanent fat loss to take hold:

 Many of the women I know who struggle with too much body fat eat a surprisingly small amount of food: especially by volume.

 Their taste buds and appetites seem to be turned off by simple unprocessed foods.  The idea of a spinach omelet, or even a dish of Greek yogurt with some fruit is so unappetizing to them that they skip breakfast completely, leaving them so hungry that they grab a donut in the office at 11AM, or they buy and devour a scone at Starbucks.

 Then, the “Hit” they get from the sugary treat drives them to snack all day long.   Even worse, the manufactured yumminess of the commercially prepared snack ruins their appetite for simple, home-made food.   (Believe me, I’ve been there.  Once I would get the “Kick” from the sugar buzz, I would end up chasing that feeling by snacking until bedtime.)

 Do you know any busy moms who feed their kids but forget to eat breakfast themselves?

  I sure do, and when you’re out working, or volunteering, or running errands, highly processed nutrient-poor foods seem to be everywhere.  Case in point: what are candy bars doing at the checkout counter at the hardware store?  Making money for the company that owns the store that’s what.

 So to busy people everywhere I say:

 Eat a nutrient dense breakfast of whole foods with plenty of healthy fat, moderate protein, and lots of fiber.  (And yes, that fiber can come from vegetables- it does not have to come from bread and cereal.)

 I know, I can hear you now: “That sounds like boring food that is hard work to prepare.”

 Maybe it is at first, but if you prepare and eat real food on a regular basis, your taste buds will re-awaken, your energy will increase, and your waistline will shrink because real food tends to be filling and anti-inflammatory.

So what if you do start to shop for and prepare your own real  food on a regular basis?  What happens when you start to lose weight, you get bored with your eating routine, and you start to hunt for scones again?

You need a written record of your fat loss strategy that you can turn to, in order to help you get your head on straight again.

In my work here at Gordon studio, I have found that my students who come to train, dance, and transform their bodies have a wealth of knowledge about what works for them in terms of eating for fat loss: but they stop using that knowledge!

They acquire what I call: Fat Loss Amnesia.

So I’m going to make a simple request to help you build your own fat loss strategy.

 For just three days: Yes just three days, I’m going to ask you to make and eat breakfast at home, and write down what you made.

 This is powerful in two ways:  Studies show that people who write down what they eat lose twice as much weight as those who don’t, and you will have the beginning of your own “Real Food Strategy for Fat Loss.”
 I want you to get the benefits of being in charge of what you eat, especially for your first meal of the day.

 Here’s what I had this morning:

2 eggs from a friend’s hens

2 slices of uncured local bacon

Spinach sauteed in coconut oil with mushrooms.

 It’s noon, and I’m still feeling satisfied and energized.

You could also have 1 cup of strawberries with 1 cup of greek yogurt and 1 oz chopped raw almonds.  Add cinnamon and a few drops of stevia if the yogurt is too tart.

 So prepare your own real food breakfast for three days, write down what you made, and see if you notice a difference in how you feel.  My guess is that you will have more energy and fewer cravings throughout the day: leading to a looser waistband at the end of just three days.

If you want a complete strategy to get rid of sugar cravings in three days, I have written Sugar Freedom: a complete program that shows you exactly what I ate to lose more than 60 pounds, and keep them off for 5 years and counting.

 You can get Sugar Freedom for 30% off for a limited time by clicking on this link: www.sugarfreedom.com

 Catherine Gordon A.C.E., was named the  Certified Turbulence Trainer of the Year for her work with her students at Gordon Studio in Sonora, CA.  She is a member of the National Weight Control Registry and the author of The Sugar Freedom Diet.

Her website is www.sugarfreedom.com