I am not a food addict.

I am not a food addict.

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.

New Fitness Classes at Sol-Y-Breath

New Classes at Sol-Y-Breath

New Classes just $8

Strength Plus and Chair Yoga Fitness

Strength Plus: a mix of Catherine’s Best Fitness Techniques for all levels: Tuesday and Thursday Mornings at 8AM $8

It’s good to get stronger safely with Catherine Best Gordon ACE-CPT: warm up, resistance training, and dance-based balance development.  We finish with a gentle yoga sequence and relaxation.  Featuring Catherine’s new 8X5 rep technique to help you get stronger fast while maintaining safety and excellent form.

Gain strength and energy for the day ahead.  There is plenty of parking up close at 14709 Mono Way.  The studio is in the same shopping center as Sears.  Cash, checks, or credit cards accepted.

Chair Yoga Fitness every Thursday at 5:30PM $8: For anyone with knee, back, shoulder, or balance issues.

The chair class includes warm up, resistance training, and dance based balance development.  We finish with a gentle chair yoga sequence and guided meditation.  Leave the workday behind with a total fitness practice that is kind to your body.

 

We start the Freedom 14 challenge on May 29th, the day after Memorial Day, and we finish on June 12th.

You can take the challenge by coming to my classes at the Dome.  Simply click omg “Class Schedule,” above for information.  Good news: I am having Summer Sale on my group classes: $8 per class or a 6 class card for $40.

If you can’t make it to class, I am designing 14 day programs, complete with a photo exercise demonstration guide and nutrition plan for $50.  E-mail me: 9catherine9@gmail.com for more information.

Exercise example: The Romanian Deadlift.

http://www.blogtalkradio.com/sugarfreedom/2018/05/30/episode-2-introduction-to-the-freedom-14

 

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 9catherine9@gmail.com for personalized training plans.  Here is a sample below.

The entire Sugar Freedom program is available at: sugarfreedom.com

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.)

Spring Fitness Classes You Can Join Now

Catherine Gordon ACE-CPT announces Spring fitness classes you can join now.

“Train With Catherine,” every Monday at 5:15PM, and Tuesdays and Thursdays at 8AM at TCAA Dance at the Dome: 251 B. Baretta Street.

“Chair Total Fitness,” every Thursday at Sol Y Breath: 14709 Mono Way.

I am delighted that Tully Baker of Sol-Y-Breath has invited me to create this class for her studio.  It begins with a very gentle warmup to connect mind and body.  Then we do our resistance training with light weights so that you can learn excellent form within your proper range of motion.  This is followed by Chair Intervals.  Yes, you really can do interval training while seated.  Then enjoy learning  some dance based movement to fun music.

Next we move into the restorative phase with a very gentle seated yoga flow, and we close with a gratitude meditation.

This class has been developed in accordance with the guidelines of my ACE Mind/Body Specialist Certification to help you develop confidence, strength, and flexibility in a safe supportive atmosphere.

Email Catherine with any questions :9catherine9@gmail.com

14709 Mono Way in the Sears center. solybreath.com

How to lose weight after Easter

How to lose weight after Easter

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.

Warm up:

10 Total Body Extensions

10 Stick ups

10 Squats

10 Leg Swings per leg

Repeat entire circuit

Training:

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.

You can find the entire program at this link: ==>Click Here<==.

If you need modifications for any of the exercises, just e-mail me: 9catherine9@gmail.com

Stay on track with your nutrition, get your training done three times per week, and expect a beautiful Spring.

See you in class,

Catherine

Do Your “Besties.”

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: 9catherine9@gmail.com with any questions, and don’t forget to subscribe to my YouTube channel when you watch the video.

 

Spring Training Challenge Starts 3/20/2018

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: 9catherine9@gmail.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: catherine@sugarfreedom.com if you need a custom program.

Happy training,

Catherine

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.

7 Benefits of Resistance Training

This article on the 7 benefits of heavy resistance training was written by the experts at the American Council on Exercise.  As an ACE Certified Personal Trainer, it helps to be able to pass along the science of weight training on my blog, especially when we have so much to cover in our one on one and group training sessions.

Here is the article:

For years only a finite number of dedicated fitness enthusiasts practiced a sure-fire method of achieving results from exercise: weightlifting with the heaviest loads possible. Most common gym routines are derived from the bodybuilding world and focus on moderate-to-high repetition ranges, usually eight to 15 reps, to increase the size of a muscle. Serious strength-training enthusiasts know that lifting heavy for five repetitions or less, while extremely challenging, is the quickest way to increase muscle strength.

There is a distinctive difference between training for muscle size—technically called hypertrophy—and training for strength and increasing a muscle’s ability to generate force. While lifting heavy can improve the force output of a muscle without significantly increasing its size, training for size can increase muscle volume without necessarily improving strength. Lifting with high repetitions can increase the sarcoplasmic hypertrophy of a muscle by increasing the amount of fluid in the sarcoplasm of muscle cells. However, using a heavy weight for fewer repetitions results in myofibrillar hypertrophy by increasing the thickness of individual muscle fibers. Sarcoplasmic hypertrophy increases the size of a muscle, while myofibrillar hypertrophy results in thicker muscle fibers capable of generating higher levels of force.

If you are looking for a way to supercharge your clients’ workouts or help move past them past a plateau, consider using a weight heavy enough to limit them to five repetitions or less.* Here are seven benefits of how using heavy resistance can maximize the results from your fitness program.

  1. Training for muscle strength is different than training for muscle size. A six- to 10-week strength-focused mesocycle of heavy resistance and low reps followed by a six- to 10-week hypertrophy (bodybuilder) mesocycle of moderate weight for higher rep ranges can produce significant gains in both size and strength.
  2. Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.
  3. Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.
  4. Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.
  5. Lifting heavy weights increases production of the hormone IGF-1. This hormone is related to the production of brain-derived neurotrophic factor (BDNF), which is a neurotransmitter responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. In short, lifting heavy could make you smarter by enhancing cognitive function.
  6. Training with heavy weights helps you to improve your self-confidence. Knowing that you can lift heavy stuff gives you the confidence that you can handle common challenges, such as a putting a bag in the overhead bin on an airplane or carrying a heavy piece of furniture while reorganizing a room or helping a friend move.
  7. Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.

*WARNING: Using heavier weights requires using machines or a spotter to maximize safety. In addition, when lifting with maximal loads, it’s important to include longer rest periods of at least two to three minutes to allow muscles to properly recover before going back to work.

All exercise provides general health benefits, but resistance training with heavy weights is one of the quickest ways to achieve the benefits identified above. Keep in mind that according to the general adaptation syndrome, the body adapts to an exercise stimulus after a period of 12 to 14 weeks. Once your client starts training with maximal weights, he or she will experience serious gains. After three or four months, however, you will need to change your client’s training routine to provide a new stimulus to his or her body.

Catherine again.  Did you notice in example #1 that higher reps with moderate weight causes hypertrophy?  That’s another way of saying that doing higher reps with moderate weight increases size.  When you train with me, I promise to adjust your weight and rep ranges to suit your goals.  It’s your training session, so you get to decide.  Of course, if you’re going to lift you must use proper form.  Come to class at the Dome or request an appointment with me by e-mailing:

Catherine@sugarfreedom.com  One on one training can be costly, but I can design a program that will allow you to train at your gym, or at home, with form checks from me.  I’m ready to help you get the benefits of lifting. (Check the class schedule if you are near Sonora, CA.)

Learn to Lift for Life.

 

Train With Catherine: Homework

Here is the training and warmup from 1/11/18

Homework For Train With Catherine: 1/11/18

Prisoner Squat 10

Arm Crosses 10

Push Up 8

Duck Unders: 6 per side

Leg Swing 10/side

Spiderman Climb: 8/side

Repeat one time

Training:

Supported Split Squat: 8/side

Mountain Climber: (Slow and controlled with excellent form) 10/side

KB Swings: 20

Do 3 rounds

Glute Raise 10

McGill Sit Ups: 8/side

KB Swings: 20

Do 3 Rounds

Here is the training and homework for the week of 1/8/18

Bodyweight Warm-Up

Total Body Extensions: 10

Prisoner Squats: 10

Close Grip Push Ups: 8

Duck Unders: 6/side

Spiderman Climb: 8/side

Leg Swing: 10/side

Rest 30 seconds and repeat.

Resistance: Goblet Squat: 10 reps

Tricep Kickbacks: 10 reps

Three Rounds Total

Split Squat: 8/side

Pushup: 8

Three Rounds Total

Are You Willing To Train?