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.

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.

 

 

Getting Results on the Sugar Freedom Challenge

It’s day six of the six week sugar freedom challenge, and it’s time to establish our ongoing fat release eating and moving pattern.

The goal of this six week program is to learn how to get and stay healthy for life.  It’s a big goal, but we can do it.

Individuals who have a permanent solution for a healthy body learn a way of eating and moving that makes them healthy and happy, and then they keep practicing what they have learned.

You are here to find out if eliminating sugar and grains, lifting weights, and doing interval training gets you to your health goal.  If it works, you learn how to keep it up for life.

The longer I coach, the more evidence I see that this is the best method.  Here is today’s menu, which is an example of how I eat each day.

Wake up:  Freedom Tonic, water.

Morning: Coffee with organic heavy cream: 3T maximum for the day.

Breakfast: 1/2 cup organic Greek yogurt. 1 oz. walnuts.  1 cup blueberries

Lunch: 1-2 chicken thighs, mixed green salad with oil and vinegar dressing, 1 cup broccoli, 1t butter

Dinner: Repeat lunch.  Add ons: 1/2 avocado, 2T salsa.

I don’t snack because I simply have no appetite for it, and my clients and readers generally report the same thing.  If you find yourself hungry, have a hard boiled egg, celery with salsa, or an extra serving of  the protein you have made for the day.

The way to win on this program is to simply eat more of what is already on the menu if you get hungry.  Just don’t go off plan by eating sugary or starchy foods.  This keeps your appetite under control, and that is the key to your success.

Leave me any comments of questions you have so that you can get results.

Get the program at www.sugarfreedom.com

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.

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.

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

Be Beautiful Now

 

Last week I was moving files over from an old computer when I came across this photo.  My computer skills have always been a little haphazard, so I’m not really sure when this was taken. It was probably sometime in 2004, when my internet-influenced fat loss journey began.

 

January, 2004

Whatever you may think about the plethora of programs being sold on the internet,     

<a href=”http://f6b3cydqd908uwfp4bfgo6t9qd.hop.clickbank.net/?tid=BLOG” target=”_top”>Turbulence Training</a> urged me to do something very effective- take a before photo.  No bikini in this one!  I post the picture here because I want anyone reading this to know what the woman in that picture knew.

She thought she was already beautiful.

Recently my sister told me about a conversation she had years ago with our Mom.  My sister was feeling distressed over her own looks and Mom told her to be beautiful now.  She said that my sister should choose her clothes, make up, and hairstyle based on what would make her feel the most beautiful in that moment, no matter what she happened to weigh.

I can say that she has always followed that advice, and as a result I have always found my sister lovely to look at, and from the reaction of people around her she brings beauty with her wherever she goes.  Of course now that I think of it, the way she treats people, with kindness and genuine interest, certainly gives the impression she makes a special glow.

Be Beautiful Now

 The process of physical transformation is full of paradoxes like this one:  In order to change profoundly, and get all the way to your goal, you must accept yourself completely in this moment.

As I come closer and closer to the weight, size, and measurements I have chosen for my goal, have to become even more accepting of myself in order to avoid going completely nuts!  My rational mind thinks that with all of the skills and experience I’ve earned over the past seven years the the push to the finish line should get easier and easier.

I know how to eat, how to lift, how to move, and even how to think.  Indeed those processes do get easier.

Go ahead and learn the skills that lead to physical transformation.  They do work and they will serve you well, but they may not take you all the way to your goal if your greatest challenges are emotional.

If I have to name the greatest emotional obstacle to losing weight for good- it is fear: the fear that when you arrive at your chosen destination the imagined reward won’t be enough.

That perfect measurements won’t equal universal acceptance.  I think the essential purpose of this blog has been to help me figure out what in the world I’ve really been after all these years, and I thought I found it in the concept of perfect physical well being, something I thought I could go out and create for myself.

 

As  I get nearer to that place physically, it becomes abundantly clear that it’s never been about how I look.  It’s about how I feel, and about what I do.  I encourage you to ask yourself this question,

 

“What do I want to do that is being limited by the the state of my appearance, or by my thoughts about my appearance?”

 

The great challenge is then to go start doing those very things.  I accepted that challenge in July of 2012 when I signed a two year lease on the building that would become Gordon Studio.  My students accept that challenge whenever they step into one of my    Turbulence Training  classes.


Yesterday afternoon, we did the finisher that my colleague and friend Mike Whitfield taught to the trainers at the 2013 Turbulence Training Summit.  


My students had never seen some of the exercises before, and I was so proud of their trust and willingness when they did exercises like the SCREACH, and the Mountain Climber/Burpee combination.



Back to the Woman in the Picture


Even in those days, if I did my hair, put on my makeup (which I happen to enjoy doing), and wore my favorite color, I felt beautiful.  That was, and is, my secret.

 

So as I step onto the fast track toward releasing Sugar Freedom, I have two vital jobs.  I have to feel the fear of success and let it pass thorough me without blocking it with food, and I must go ahead and choose to be beautiful now.

 

Go ahead and try it.  You don’t have to tell anyone what you’re up to, and it may end up being your secret too.

Today.

You Can Lose Weight When You Travel.

How to Lose Weight When You Travel

Adventures in Sugar Freedom

If you’re new to the Gordon Studio Sonora Website, welcome!  If you’ve been reading this blog for a while, you know it’s dedicated to helping you build your authentic ideal body, and keep it for good.

One of the biggest challenges of weight maintenance is learning how to eat when you’re out of your usual habitat.  After all, one of the most  powerful keys to permanent fat loss is learning how to cook healthy, satisfying food for yourself and your family, and generally home cooking has to happen at home.

It’s not boasting when I say that I have my food and cooking plan dialed in.  Typically, I make my big pan of vegetables in the morning, I make sure I have lettuce washed and ready for my mid-day salad, and I make sure I have a healthy protein source ready to go at any time.  It’s no fun to have to thaw and cook a chicken when you’re already hungry.

This is, to put it simply, is the discipline of permanent fat loss: to be willing to prepare for success.

Traveling for work or vacation is a different story though, isn’t it?

One of the perks of travel is that someone else is doing the cooking and cleaning up afterward, right?  One of the problems is that the food on offer is typically part of the Standard American Diet:  Lots of grains, conventionally raised meat, salty snack foods that are full of soybean oil, and sweets.

Even at the breakfast buffet for the meeting of fitness professionals I attended last week, the first foods I encountered were big baskets of bagels and pastries.  My new friend Adriana turned to me and said, “Why does this have to be the first thing we see?”  This being the “Carbage.”  (Thanks for making up that word Jimmy Moore.)

I suppose that one solution would be to book a room with a kitchen, go shopping, and just keep cookin’, but what if you need a break from that, or what if you’re having working lunches?

I’d like to offer a few of my travel friendly foods, and a few tips to help you make wise choices at restaurants, buffets, and even airports.

My travel friendly favorites are:
Organic Granny Smith Apples
Raw Almonds
and Organic Beef Jerky

These three items can go in your suitcase or carry on, and the three different textures and flavors are very satisfying.  I have literally made a mini meal of these three foods, and tumbled into bed after a long work day- especially if that workday involves learning new workouts and fitness techniques.

So now that we know you won’t starve, what should you pick at the restaurant of buffet?  Let’s keep it simple shall we?  Although breakfast is often a carb fest on the road, there are usually some whole foods like eggs, bacon, and fruit available.  At lunch, eat a big salad for the fiber and nutrients the leafy greens will give you, and at dinner- if you focus on the pleasure of the location, or the opportunity to grow professionally, you really don’t have to eat dessert.

If you’re like me and you don’t eat sugar but you love cheese, ask for it instead.  At steakhouses in particular, cheese for dessert is definitely in style.

The simple foundation of the Sugar Freedom Diet on the road is:  Vegetables cooked in butter, Salads dressed in olive oil and vinegar, simply prepared meats of the best quality you can find, whole fruits, and some full fat dairy if it agrees with you.

Ten years ago, it would have been hard to eat this way when traveling, especially at airports without a full service restaurant.  Today, whole items like fruit, eggs, and vegetables are pricey- but at least they’re available at airport food courts and convenience stores.

I hope these eating tips help, because five extra pounds of travel bloat is not my idea of a charming souvenir.  I lost two pounds of fat in Las Vegas last week.  That helped to make up for losing some money in the casino.  Oh well.  That’s entertainment!

 

Get a Great Body and Win Cash!

To get the Turbulence Training Program That Has Worked Wonders at Gordon Studio:

Click Here!

 Congratulations to Kim, Peggy, Melinda, Sandra, and Melanie.

 

We are five for five when it comes to Gordon Studio clients who have completed a 12 week transformation and made it into the finals of this worldwide contest.

 

Everyone has lost multiple inches in all the right places, and Kim placed second in the 17th contest by doing three TT Training sessions a week the were just 30 minutes long!

 

A Friendly Competition


There is only one Certified Turbulence Trainer that I know of who has had more clients make the finals, and that’s Mike Whitfield with six.

 

What do you say Gordon Studio members and blog followers, shall we try to make it 7,8, or more finalists for Gordon Studio?  Wow, I would love that, because there is nothing more gratifying than sharing the incredible feeling of vitality and accomplishment you get from completing a Turbulence Training Transformation Contest..




Here are the rules for the current contest:




Rules of the 18th
Turbulence Training
Transformation Contest 

 

1) The 18th Turbulence Training 12-Week Transformation Contest runs from Sunday, September 1st to Monday, December 9th, 2013.

  • All transformations must be submitted before midnight, EST, on Monday, December 9th, 2013, at midnight EST.
  • The last day to enter if you want to complete a full 12-week Transformation is Monday, September 16th, 2013.
  • You can still enter AFTER that date, but you won’t be able to complete a full 12 weeks, as you must submit your entry no later than Monday, December 9th, 2013, at midnight EST

2) To enter the TT Transformation Contests:

  • You must use Turbulence Training or 24-7 Fat Loss workouts to achieve your results.
  • You must provide “Before and After” photos via email or by posting them in the Transformation Forum of the Turbulence Training Membership Website.
  • All entries for the 12-week Transformation Contest must be received before Midnight, EST, Monday, December 9th, 2013.

NOTE: If you have placed in the top three of any previous Turbulence Training Transformation Contests then you are no longer eligible to enter the 18th Turbulence Training Transformation Contest. You may only win a prize once.

 

 

3) You must take “Before” photos on Day 1 and “After” photos on Day 84.

  • All photos must include your face and a newspaper from the current date in order for your transformation to be entered into the contest. There are NO exceptions.
  • To view a sample of proper photo documentation, visit this link:
    http://turbulencetrainingcontest.com

Watch “How to Take Your Transformation Contest Photos”

 

 

4) Photos can be posted in the Turbulence Training Membership Website Transformation Forum or can be entered by email (see details below).

  • It is highly recommended – for your success – to post your photos, workouts, and nutrition in a training journal in the Turbulence Training Membership forum.
  • Recording your photos, workouts, and nutrition will dramatically increase your chances of losing fat and reaching your goals because of the power of social support found on the forums.

5) In addition to providing Before &amp; After photos, each contestant must write a 300 word essay on their before and after success story. This can be posted on the forum or sent by email.

6) The Transformation Contest will be judged by Craig Ballantyne and voting may be opened to the public.

  • By entering this Contest, each winner of a contest prize consents to the use of his/her name, and/or photograph in any publicity carried out by the Contest Sponsor and its advertising and promotional agencies without further notice or compensation.

7) Prizes are as follows:

  • For the 12-Week Transformation Contest there will be four categories:
    • Men Under 40
    • Men Over 40
    • Women Under 40
    • Women Over 40
  • Each category will reward the following prizes.
    • 1st Place Grand Prize – $1000 plus a 3-Year Platinum TT Membership
    • 2nd Place – $500 plus a 2-Year Platinum TT Membership
    • 3rd Place – $250 plus a 1-Year Platinum TT Membership

8) The Contest Sponsor’s rulings are final and without appeal in all matters related to this Contest and the awarding of the Prizes. The Contest is subject to all applicable federal, provincial and municipal laws and regulations.

9) Entering by Email

  • To enter photos by email, send to:Support (AT) TurbulenceTraining.helpserve.com
  • All entries become the property of the Contest Sponsor and will not be returned.
  • Contest Sponsor, its advertising and promotion agencies assume no responsibility for lost, stolen, delayed, damaged, illegible, incomplete, postage-due, garbled or misdirected entries or entries that have been submitted through illicit means, or do not conform to or satisfy the Contest Rules or for any problems or technical malfunction of any telephone network or lines, computer on-line systems, servers, access providers, computer equipment, software, failure of any entry to be received or traffic congestion on the internet or at any website, or any combination thereof including any injury or damage to an entrant’s or any other person’s computer related to or resulting from playing or downloading any material in the contest.

    If you enter, you may be added to the Turbulence Training email marketing list.

10) The Contest Sponsor reserves the right, in its sole discretion, to modify, cancel or suspend this Contest should an external circumstances arise which are beyond the reasonable control of the Contest Sponsor. The Contest Sponsor is not responsible for any errors or omissions in printing or advertising this Contest.

The Contest Sponsor collects your personal information for the purposes of registration, program evaluation and to keep you informed about The Challenge. The Contest Sponsor may, if consent was given during registration, also contact you from time to time with information about other ways you can lose weight.

The Contest Sponsor will not share any personal data about entrants with any

other party. The personal data collected for this Contest will not be used for any other purposes unless entrants provide explicit permission as indicated on the entry form. For more information about our privacy practices or to obtain a copy of our Privacy Policy, visitwww.TurbulenceTraining.com.

By entering this Contest, entrants agree to release and hold harmless the Contest Sponsor and their respective employees, officers, directors, agents, representatives, successors, assigns, advertising and promotional agencies from any liability for any loss or damage of any kind to the entrant or any other person in connection with this Contest or participation in any Contest related activities, including but not limited the taking of a urine test or, if declared a winner, the use or misuse of a prize or any portion of a prize including personal injury, death or property damage.

This Contest will run in accordance with these Contest Rules, subject to amendment by the Contest Sponsor. Contest Sponsor reserves the right to cancel, amend, modify or terminate this Contest or the Rules at any time in its sole discretion and without notice.

Entrants must comply with these rules, and will be deemed to have received and understood the rules if they participate in the Contest.

__________________

Craig Ballantyne, CTT

Certified Turbulence Trainer

 

 

I want to encourage all of my local TT students to participate.  If you can’t make it in to Gordon Studio, and even if you can and you want to to Turbulence Training at home or at your local gym, here is my affiliate link to buy the TT program, and get all of the training sessions that I used to help my students- and many many more:

 

 

        Click Here!

 

When it comes to transforming your body, nothing beats TT, plus, you could win 250, 500, or even 1000 dollars in the 18th Transformation Contest.  Sandra, Kim, and Melinda did it, and you can too.

 

One more detail: If you take your pictures by September 3rd, you will complete your 12 week transformation before Thanksgiving.  (Just a friendly reminder for those of you in the U.S.)

 

I will be entering the contest myself, even though I’m not eligible to win a prize, in order to test the effectiveness of my new “Sugar Freedom Diet”- “No , Sugar, no Grains, No Cravings”  is my motto.

 

Let’s make this the best contest ever, for heath, energy, a great body, and fun!

 

Train More, Weigh More?

Could Your Super-Sized Workout Be Making You Heavier?

Here is a recent headline from the Los Angeles Times:

We’re exercising more but still fighting obesity, study shows

Residents of two-thirds of the nation’s counties have become more physically active, but obesity rates have climbed, researchers concluded.

The explanation for this apparent paradox is that, even with more exercise, we’re still eating more than we burn, so weight loss isn’t happening.
Ahh yes, my favorite, the calories in, calories out argument.  Let’s just suppose that calorie balance is the key to weight loss, and take a closer look at what might be going on here.
Lucky for me, an article in the May 2013 issue of IDEA Fitness Journal reported on a study that was conducted by researchers at The University of Alabama at Birmingham.  They recruited 72 women ages 60-74 and put them in three groups.  On group did one session of cardiovascular training (40 minute duration) and one resistance training session per week, one group did 2 cardio and 2 resistance sessions, and one group did 3 and 3.
The results that the women in the study received were in line with what I’ve observed in my own transformation, and in the results that we get at Gordon Studio.
The group that did one cardio and one resistance  session per week increased their non-exercise activity thermogenesis  by 68 calories per day overall.  The 2 and 2 group did even better: their total energy expenditure, activity related energy expenditure, (this was not increased in the 1:1 or the 3:3 group), and their non-exercise energy expenditure increased by 200 calories/day.
 
Here comes the most important result of the study in my opinion:
The group of women that did three 40 minute cardio sessions plus three resistance training sessions decreased their non-activity energy expenditure by 150 kcal per day.
They trained more, but they burned fewer calories overall.
These results are in line with what happened to me after I earned my ACE certification, got my Zumba license, and started training clients and teaching classes:
The increase I experienced in physical stress and hunger helped me re-gain 15 pounds in the two years after I started my fitness business.
In real numbers my weight went from 118 to 133.  I managed to make some changes and stop my re-gain just short of becoming officially overweight again.
In my experience, and from my observations, I’m beginning to conclude that those of us who have been significantly overweight or obese may have to keep a sharp eye on how we respond to training and exercise.  By refocusing my efforts on metabolic resistance training, reducing my cardio load, and keeping an eye on whether my appetite is well managed, I’ve been able to take the weight back off.
I’ve also seen that my students who bring the intensity to our 30 minute Turbulence Training classes, follow their food plans, and don’t add a lot of extra training and cardio sessions, get the best and most visible results.
This can represent a dilemma for me as a business owner and trainer:  more sessions used by more students equals more revenue.  Today, with the success of programs like Insanity and P90X, it seems like the harder and longer you work your students, the more popular and on trend you will be.
Back in January I made a resolution that I would have to let go of what is popular, and go back to what works.
If you love to train and do lots of cardio- and your weight and body fat percentages are right where you want them to be- please keep doing what you love and what works!
If you are going to the gym or training at home, finding yourself hungry all the time, and you’re not getting the results and the body you want, why not dial up the intensity of your training, dial down the frequency and duration, and see if your results improve?