Give yourself permission to enjoy your training! Just get in the gym, or to your training space at home, and then tell yourself that you will choose weights and moves that feel good. Tehn once you get warm and you’re in the groove you may decide to work harder: or not. You are in control and it’s all up to you.
In this video, I did a tabata incorporating hooping and kettlebell swings. Then I did two sets of the Big 5: Overhead press, Squat, Row, Romanian Deadlift, and Curls. Then I finished with the same tabata using a heavier kettlebell. When I was done, I felt exhilarated, not exhausted, and I want you to feel the same way. Give the video a watch to see how.
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.
Next we have fats.
Finally we choose our carbohydrates: mine are all vegetables that grow above the ground.
All leafy greens
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.”
Update: I have just returned to Turbulence Training! I am delighted to be back in the gym with TT for Amazing Lower Abs. I tested the program out two weeks ago, and my abs haven’t been so sore on years.
Of course, you don’t have to get too sore to get results. I learned years ago that effort is required get results, but pain is actually counter productive. You can check out the Turbulence Training program here==> Click Here
Thanks for reading, and check back for fitness, food, and fun tips for Fall.
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?
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: firstname.lastname@example.org 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.
For a healthy, happy Summer I want to invite you to practice what you love, especially when it comes to movement.
Whether you are lifting, dancing, doing yoga, or my current favorite, playing with your dogs, I hope you will find enjoyment in everything you do this Summer.
I know that it takes discipline to make healthy choices, so I want to invite you to use most of your will power in the kitchen, while you have more fun with your fitness.
In my classes and training sessions, I will be offering ways to connect the way we train to the activities we enjoy. Balance, strength, and flexibility give us the freedom to live life to the fullest. Whether you book a one-on one session, come to the morning Strength Plus class, or take a gentle approach with Chair Yoga Fitness, I want to encourage you to enjoy your fitness journey.
Here is the Summer schedule:
Every Tuesday and Thursday at 8AM: Strength Plus.
This class includes warm up, intervals, resistance, dance based movement for balance and co-ordination, plus yoga inspired cool down.
Every Thursday at 5:30PM: Chair Yoga Fitness.
This class is for anyone with balance, knee, of back issues who wants a class that improves strength, flexibility, balance, and well being with a chair for support. Note that this class incorporates light to moderate weights, and the level of difficulty is tailored to your needs.
For more information or to book a training session, e-mail me:
The term “Food Addict,” is too broad because there are many foods I can eat in normal, sensible amounts.
I am not a sugar addict.
The term, “Sugar Addict,” is too narrow because wheat, rice, oats, and all other grains I have tried to eat make me binge until I can’t eat anymore.
When I eat foods that turn to glucose in my body, the eating madness takes over, and I gorge until I finally collapse into bed and sleep it off.
In the morning my head, joints, and muscles ache. My hands and lips are swollen, and I feel so desperately sad that I don’t want to go on.
The self loathing used to drive me to eat more of the foods that bring me momentary euphoria: the sweets and starches that drive my mania.
Back in 2008, I went on a whole food version of the Atkins Diet. After just a few days, my appetite normalized, and I felt like I was back in control of my eating. I would experiment with fruit, oat bran, and sprouted grains, and the binges would come roaring back.
I learned not to try to re-introduce the foods that made me gorge, and I added moderate intermittent fasting. I learned to finish eating by one or two o’clock in the afternoon. I wouldn’t have breakfast until 16 hours later, and this is how I discovered the freedom of living in Nutritional Ketosis.
In 2013, I wrote the e-program, “Sugar Freedom.” Over the past 5 years, I have become aware that I need to be free of more than sugar in order to stay in nutritional ketosis. When I am in N.K. I feel alive and I thrive. I don’t get the hit and the euphoria that I get from glucose producing foods, but I do get reliable energy, and a steady kind of optimism that allows me to be a reasonably sane wife, mother, and worker.
Yesterday, I went shopping in town with my son. I had eaten my ketogenic breakfast at 7AM. By 2PM I was only mildly hungry, but we went to Chipotle for lunch, and I ordered a salad. I foolishly used some of the dressing that came with it instead of bringing my own. The dressing has honey in it, and I am still paying the price for eating it as I write this at 8:30 the next morning.
One very good thing, is that the terrible eating episode that I went through afterward finally drove me to find a new word, a true word for what I experience when I eat foods that contain sugar or grain. I experience Glucomania. I am a Glucomaniac, and I can only be free of this madness when I don’t eat sugar or grain.
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 email@example.com for personalized training plans. Here is a sample below.
On holidays, I stay away from sugar and grains, but I do enjoy nuts, cheese, and my chocolate mousse that is made from avocado and unsweetened coco. As a result, I do get a little bit puffy the next day, and the scale usually shows a gain.
Eat right, and do resistance training to get back on track.
On the day after I, “Eat up,” I always make sure that I train, and I give my clients the same advice. There is some evidence that increasing the energy you take in once every 7 to 10 days can keep your body from adapting to to an energy deficit. If you train after this “Re-Feed,” there is a good chance that the energy surplus can be used to build muscle instead of getting stored as fat.
Yes, I’m a little puffy, but I’m going to lift anyway.
It can be hard enough getting into the gym when you’re feeling good about your body, but it’s a bit of a challenge to overcome the temptation to blow off the gym until the bloat goes away.
Please: get in there anyway!
Of course, another solution is to train at home. You can get excellent results with just a few pieces of equipment. Here is a training session that only requires a pair of 10 pound, and a pair of five pound dumb bells.
10 Total Body Extensions
10 Stick ups
10 Leg Swings per leg
Repeat entire circuit
10 Push ups
10 Dumb Bell Squats (use 10 lb. DBS)
10 Overhead Presses (use 5lb. DBS)
10 Glute Raises (use a 10lb. DB on your hips as you raise your glutes.)
10 Dumb Bell Curls (Use 5lb. DBS)
10 Bent Over Tricep Extensions (use 5lb. DBS)
Do these resistance exercises as a circuit for a total of 3 circuits.
If you need something even more challenging, may I suggest the the program that I use to make sure that I keep progressing?
It’s called the Venus Factor program and I followed it a few years ago with fantastic results. I have a tendency to avoid the exercises that aren’t my favorites, and VF solves that problem.
Do your Besties: a new way to do interval training that you will enjoy.
If you are doing the Spring Training Challenge, you will need to be training at home, even if you can make it to my classes at Dance at the Dome. You will be weight training three times per week, and these intervals should be done on two other days per week for 11 minutes. Evidence shows that a session this long has powerful health benefits. You can also do these as a warm up: just do 4 rounds.
How to do “Besties.”
This beginner session consists of ten reps of Stick ups followed by 10 seconds of rest, ten reps of squats followed by ten seconds of rest, 10 reps of cross crawls, followed by 10 seconds of rest, 10 reps of total body extensions, followed by 10 seconds of rest. Do for rounds as a warm up or repeat for 11 minutes as a training session on days when you don’t lift weights.
E-mail me: firstname.lastname@example.org with any questions, and don’t forget to subscribe to my YouTube channel when you watch the video.
Catherine’s Spring Training Challenge Starts 3/20/2018. In class or on-line.
I am delighted to announce that the Spring Transformation Challenge: Train For Joy, will begin on March 20th. The challenge will feature Sugar Freedom, and my Positive Training Program. The Sugar Freedom method encourages you to find your most wholesome foods, and I created the T.E.A.M. technique to teach you how to train for the life you love. The challenge lasts 4 weeks, and there are two $125.00 prizes for the most inspiring transformations.
E-mail me: email@example.com for details or click on “class schedule” above.
Catherine Best Gordon ACE-CPT Presents:
The Spring Transformation Challenge
Discover the “Best Practices” to lose fat, and never gain it back.
4 Weeks of Proven Nutrition, Training, and Support. Plus: 2 $125.00 cash prizes for the most inspiring transformations.
Cost: $50. Location: in class at TCAA: Dance at the Dome or on-line.
Do you need a simple exercise routine for beginners? Here is a warm up and a simple weightlifting program for you.
Don’t be afraid to start lifting weights.
One of my biggest fears when I started resistance training was that I would look foolish in the gym. I’m 5’1″ so many of the machines are hard to adjust to my height, and I didn’t know very many dumb-bell exercises, so it was hard to get good results.
That’s where a Certified Personal Trainer can help. I learned from Craig Ballantyne, John Barban, Jennifer Nicole Lee, and more by searching for programs on-line. I was able to start lifting at home with their programs, and when I switched to the gym, I knew what to do in order to get a safe, effective workout.
Today, I invite you to learn from me, and get started with these exercises. I designed this program for a small group class that I just started teaching, and they asked me to to post it on-line so that they know what to do at home, so thanks students!
Start with a warm up of 8 Stick ups, 8 Prisoner Squats, and 8 Cross Crawls. Repeat.
Super sets: do 8 reps of each pair of exercises. Do each pair three times.
Super Set #1: Chest Press and Glute Raise.
Super Set #2: Bird Dog and Double Tricep extension.
Follow along with the video to learn how. Learn proper form and technique before you increase the weight. By using good form, and contracting your muscles, you can get excellent results with light weights. That’s one of the wonderful things about being a beginner. With patience and persistence, you will get stronger, more confident, and you will train safely.
2/1/2018: Here is the latest “Homework” video.
10 Squats, 10 Romanian Deadlifts, 10 Overhead Press, 10 Rows per side, 10 Curls. Do all exercises as a circuit, and repeat 2 times for a total of 3 circuits.
Remember to check with your health care provider before staring a new exercise program.
E-mail me: firstname.lastname@example.org if you need a custom program.
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: