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 for personalized training plans.  Here is a sample below.

The entire Sugar Freedom program is available at:

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.)

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, 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: if you have any questions.

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:

Let’s train.

Eight Essential Lifts for Permanent Fat Loss

These eight lifts were the key to my physical transformation nine years ago.

Lately, my focus as a fitness professional has been on helping my clients escape, “The Weight Loss Trap.”  The trap is the fact that, as we lose weight, we typically adapt to diet an exercise in a way that causes us to need less energy to maintain our weight.

In other words, we eat less and move more, but the fat won’t stay off.

I have trained, studied and researched for many hours in order to understand why my clients and I have been able to transform permanently.  Today, I want to share one of the most important elements of fat loss maintenance with you.

To put it simply, the answer is weight lifting.

Yes, the people who have worked with me and stayed lean continue to lift with excellent form.  If you have trained with me you know that I am passionate about putting form before volume.  I always want my clients to give me their best rep, or their best move.

We use rest based training in order to make sure that we don’t back off of technique to that we can pace ourselves and keep going longer.

I learned the importance of this technique in the weight room.  When we progress by lifting heavier or adding reps, form and rest are crucial for preventing injury.

Back to the key to the weight loss trap.  We we lift we build muscle.  When we build muscle, we increase metabolism, require more energy, and we get the strength we need to move more with enjoyment, not added stress.

So what are the eight essential lifts for permanent fat loss?

Here are my choices:

#1. The Squat

#2. The Chest Press or Pushup

#3. The Romanian Deadlift

#4. The Row

#5. The Overhead Press

#6. The Bicep Curl

#7. Overhead Tricep Extensions

#8. The Plank

There are so many more excellent lifts i could add to this list, but these are my foundational exercises.

I will teach them all to you in Broadway Bootcamp class with the goal of ensuring that you will be able to perform them properly for the rest of your life, whether you are at home, at your gym, or traveling.

The next session of Broadway Bootcamp starts Tuesday September 5th at 6:30AM and 8AM.  There are also classes at 5:30PM on Mondays, and 9AM on Wednesdays.  The cost is $10 for the hour long class or 6 classes for $50.

Come learn the lifts you need to stay lean for life.

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