A Sugar Freedom Christmas

Here is my sugar and grain free menu for Christmas Eve, 2017.

Breakfast: 2 eggs, 3 slices of bacon, 1 whole grapefruit

Lunch: 3 ounces of chicken breast, large romaine lettuce salad, 1 oz olive oil and 1T balsamic vinegar dressing

Dinner: 5 oz prime rib, roasted Brussels sprouts, Granny Smith Apple, Brie

Since I typically eat protein and vegetables to maintain my 70 pound weight loss, the fruit and cheese are special occasion foods that I truly look forward to.  The high quality of the roast I bought to prepare today makes this meal extra special too.

My family and guests have all kinds of goodies to enjoy, but the satisfaction of eating on plan, plus the goodness of the food I choose to eat will actually add to my enjoyment of this special evening.

Besides, there will be some gifts to open, lost of laughter, pictures to take, and memories to make.

I haven’t always made this choice at Christmas time.  Last year, I weighed ten pounds more than I do today.  By eliminating sugar, grains, and cardio, and by keeping my commitments to get to the gym and train, I went into the season leaner, and I have managed to maintain this year’s fat loss from Halloween, all the way through to today.  I have increased my one rep max on the squat and deadlift substantially, and I do think this focus on skill and ability in the gym, instead of calorie burning, has made a wonderful contribution to my success.

Starting on January 8th, 2017, I will be back at Dance at the Dome: 251 B. Baretta St, teaching my training methods for fat loss and overall well-being. I will also be teaching every Tuesday and Thursday at 6:30AM.  If you want to learn to lift, and get all of the benefits of getting stronger and leaner, e-mail me:


Freedom Friday

“If I could stick to my program on the week-ends, I’d be at goal by now.”

This is a statement I have heard from so many of my clients and readers.  We seem to be able to follow our best fitness and nutrition plans during the week, but when the week-end rolls around our inner teenager takes over.

The inner teen wants to eat, drink, and loaf with abandon, but if you want to be leaner, fitter, and closer to your goals on Monday, you need a plan for Saturday and Sunday.

What has worked for me and my students is the substitution of leisure and fun for food and drink.  I adore going to movies, plays, comedy shows, and museums.  Reading, gardening, catching up with friends, learning something new, even enjoying social media can be relaxing without physical consequences.

I believe that as a society we have poured too much of our hope of pleasure and enjoyment into food, and we have stopped getting our kicks from playing sports, dancing, and going to concerts.  Even when we do get out and amuse ourselves, food has become part of the entertainment.

The way to shift fun back into living instead of eating is to start being aware that we are doing just that.  May I suggest that on the week-ends we decide to enhance our health by seeking out the activities that make us happy.

Starting Saturday, May 6th, I will begin teaching Cathy’s Fit Class at Sol-Y-Breath in Sonora. It’s located at14709 Mono Way, Sonora, CA 95370, near Sears. This class is gentle, restorative, and fun while keeping us mindful of our commitment to fitness.  I have designed it for the true beginner, or for anyone who wants gentle conditioning, but it is also a way to stay engaged with your health goals one one of those days when it seems easier to let all of your good plans go.  The cost is $10, or you can use your Sol-Y-Breath yoga card.

Now for the nutrition part of the fitness formula: please have a plan for eating over the week-end.  Here is a sample meal plan for Saturday or Sunday:


3-4 oz smoked wild salmon and 1 oz cream cheese topped with capers

Red cabbage and grated carrots

Stir-fried in 1T organic coconut oil


Tuna salad made with celery, home made mayo, 1t mustard, and chopped raw almonds.

Large green salad including chopped salad vegetables

Olive oil and vinegar dressing



Lemon Herb Grilled Chicken

Large Green salad with avocado dressing

Green Beans with garlic sauteed in butter.

Finally, here is a no equipment interval session to keep you in the groove:

Put on your favorite dance song, i recommend one that’s 4-5 minutes long, and do these exercises in a circuit.  20 seconds of work with 10 seconds of rest in between for the duration of the song:

Push Ups

Jumping Jacks

Mountain Climbers

Prisoner Squats.

Stay true to you goals and feel fantastic on Monday.

For personalized fitness plans e-mail me:


Especially if you eat well, and go to Cathy’s Fit Class.