Tag Archives: gluten free

Sugar Freedom Success Story

This week, six of my students at Gordon Studio entered the Turbulence Training Transformation Contest.

My transformation journey began with inspiration from a woman like me who found a way to get the results she wanted.

I hope these stories inspire you too.  Here’s Sharon.

My story starts 12 years ago after having cancer surgery and deciding that I wanted to be a happier, healthier person.  I weighed 260 lbs and am 5’5” tall.  I was 47 years old and very unhappy with myself.  Four months after my operation I decided that I didn’t want to be fat anymore so I joined Weight Watchers and met a woman that would change my life, Trish.  She taught me that to lose weight it just wasn’t changing my eating habits but getting more active.  So I joined a women’s workout gym and started to walk.  I did this for quite a while then started jogging, first 2 miles then working my way up to 5 miles.  But the bad thing was in all these years my body stayed the same.  I would jog 3, 4 even 5 times a week and nothing was happening.  I was ready to give up, in fact I was only going out a couple of times a week.  Then I started to talk to one of my WW ladies about her success and what she was doing, she told me about Gordon Studios and especially about Catherine Gordon.  I went in for a Zumba class but soon found out about TT, I was hooked.

I started to really get serious about my TT about 6 months ago.  I love that each class is different.  Some nights Home Workout Revolution, or maybe its TT Metabolic Monster, other nights I love it when we do TT for Buff Dudes and Hot Chicks.  Its always different and NEVER gets boring.  It may sound crazy but the class of 1000 reps is one of my favorites, because when we get done I feel like I have climbed a mountain.  If you had asked me 12 years ago this is where I would be right now I would have laughed.  I am so blessed to have TT and Catherine in my life, and its not just for now but this is forever.

So Proud Of Sharon!

So Proud Of Sharon!

Everyone Told Me To Eat Less and Move More.

Everyone told me to eat less and move more, but nobody showed me how.

Yes, I was a chubbette.  By the time I turned 8, it was apparent that my good appetite wasn’t an asset anymore.  No, what used to be a great way to please my Mom and get approval had turned into a problem.  Thank heaven I didn’t know at that age that it would take me 35 years to figure out how to stop overeating, and five more years to work up the courage to tell my personal training clients how I did it.

Now, I’m getting ready to tell the world, or as many people as I can reach, how I got off of sugar, grains, and processed oils, and finally lost all the weight I wanted.  For keeps.

In the photo, you can see a tiny fraction of the books I read on my search for a solution to my fat problem.  These are just the books I kept, and these two stacks don’t even include all of the Kindle and E-Books I’ve bought over the past 5 years.  I kept buying diet books, and I keep buying diet books because I’m a curious cat.  I don’t just want to know that a diet works.  I want to know why it works.

Even more than wanting to know why fat gets used up and sent packing, I wanted to tell my students, and anyone else I could get to listen, how to use up excess fat too.

Now, I suspect  you know full well that a great body only comes with great training.  You also know, that only a tiny fraction of women can eat without any thought for food quality or quantity  and stay lean and vital.  How many trainers have you heard say that fat loss is 80% diet?

I say it too, because I believe it’s true.  Although a great exercise program can actually reduce appetite, and it will certainly build muscle, an eating strategy that satisfies and nourishes you while allowing you to shed fat is something to cheer about.

The students at my fitness studio tell me that what they value most is my honesty.  They want to know what it really takes to eat for fat loss and figure goals.  I’m so excited that the time is almost here to reveal Sugar Freedom.

What is Sugar Freedom?  It’s exactly what I ate to get to my ideal goal weight, and stay there for 5 years and counting.  I’m going to go ahead and call it a diet because it is intended to cause fat loss.  I think that any eating plan that is meant to change your body should be called a diet.  An eating strategy that keeps you at your desired weight should be called maintenance, and the “Lifestyle Change” that so many of us seek is found in maintenance.

The Sugar Freedom Plan starts with the Three Day Sugar Strike, which is a simple and specific, short-term diet that gets you off of sugar, grains, and processed oils by showing you how to get satisfied on nourishing, fat burning, appetite lowering foods.  The Three Day Sugar Strike is going to have you feeling full, and empowered to “walk on by” when sugary, starchy foods try to get in the way of your fat loss and figure goals.

After 3 days, you will transition to the Sugar Freedom Diet, which adds back some of the foods like fruit that are eliminated on the Sugar Strike.  Part of the Sugar Strike strategy is to give your taste buds a break so that naturally sweet foods like berries and carrots taste great again.

You will follow the Sugar Freedom Diet with “Occasion” or “Bonus” meals every 10 days until you reach your fat loss goal, and maintain it for 3 weeks, or longer if you wish.  Occasion meals give you chance to add back foods like dark chocolate, and baked goods like muffins and pancakes made with almond and coconut flour.  The idea is to give you the chance to eat super yummy foods, and see how your appetite reacts.  After 10 days on Sugar Freedom, you will know what natural hunger and a normal appetite feel like, and you will be able to make an honest decision about what “bonus” foods fit in with your fat loss goals.

Finally, you will embark on the Sugar Freedom Lifestyle.  The Sugar Freedom Lifestyle is personalized, as it contains all of the foods that make you healthy, vital, and dare I say beautiful, while  it leaves out the foods that interfere with your satisfaction, and your life goals.

My wish for you is that Sugar Freedom will help you find the ideal way of eating that gets you your ideal body, and the energy and confidence to create your ideal lifestyle.

I guess that makes me an idealist.

So be it.  If the 13 year old girl whose nickname was “Weeble” could finally reach and maintain her ideal weight after 35 years of trying, I sincerely believe that you can too.  Then we can be idealists together.

 

Catherine Gordon A.C.E. was named Certified Turbulence Trainer of the Year for her work with her clients 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.

Diet Books!

Camera Ready Diet

Permanent fat loss happens when you discover that there is something, often many things, in life that gives you far more satisfaction than eating or drinking.

You are ready to change your eating habits, and release all the fat you wish, when you start to care more about creating, and less about consuming.  

You definitely need plenty of food to nourish and satisfy you so that you have the energy and motivation to get out into the world and make your dreams come true.

Too often, we get into a “Diet Emergency,” and try to loose five pounds in three days by eating nothing but cabbage soup, or just drinking that weird lemon juice, honey, and cayenne pepper thing, whatever it is.  This Three Day Camera Ready Diet is nothing like that.

If anything, you will be eating more food by volume than you usually do if you are currently living on breakfast cereal, sandwiches, and pasta.

The point of the Camera Ready Diet is to reduce inflammation, (especially facial puffiness) and give you energy and a healthy glow.

My former student, and now fellow Zumba instructor, Melanie and I will be shooting three episodes of “Simple Fitness” for our local cable channel this Sunday.  Can you imagine trying to do three thirty minute interval workouts in a row on a juice fast?  I certainly can’t.

So here is the eating strategy that will get you glowing, and ready to power through your office party, yearly family photo, or help you look smashing and dance all night on New Years Eve.

First, lets get the “Nos” out of the way:

No alcohol, sugar,  grains, or dairy.   It’s just for 3 days off of the alcohol and dairy, and trust me, it’s worth it.

You’re going to focus on foods that are nutrient dense, and high in fiber and water content.  Vegetables for breakfast?  You bet.  (IHOP may suggest that you eat breakfast for dinner, but if you want to look fantastic, I suggest you turn that suggestion around.)

Start your day with the juice of 1/2 lemon in warm water that I always recommend.  If you need to sweeten it, use a few drops of liquid stevia.

If you drink coffee, lighten it with unsweetened almond or coconut milk.

The veggies that are the star of the show for these three days are:  Spinach, onions, celery, carrots, tomatoes, mushrooms, eggplant, asparagus, and parsley.  You don’t have to limit yourself to these, but other than the carrots, stick to vegetables that grow above the ground.  Some of these are stars for containing phytonutrients that enhance the color and texture of your skin, and some support proper fluid balance.

Note:  Remember the water paradox: the more you drink the less you retain, so drink up.

For breakfast yesterday morning I sautéed onion, celery, carrots, spinach, and parsley in 1T coconut oil, and seasoned it with organic iodized sea salt, ginger, and turmeric.  I added 2 poached eggs and I was in heaven.  Now you don’t have to have eggs.  This may sound odd, but I want you to get in some fish that’s high in omega 3s over these three days, so you could have salmon or tuna instead.

Here’s a way to prepare canned  salmon that I love:  To one drained 4 oz can of salmon with bones removed add 1T vegenaise soy free-mayo, 1t dijon mustard, and 1/4 cup chopped raw unsalted almonds or walnuts, plus 1 T chopped celery, and 1t onion if you like.  You can even form these into a patty and cook them in coconut oil, ghee, or kerrygold butter.  This works great at breakfast, or you can serve the salmon or tuna over romaine lettuce at lunch.

Speaking of lettuce, a big salad at lunch dressed with extra virgin olive oil and Bragg’s Apple Cider Vinegar is a must!  Use whatever mix of oil to vinegar that you like best.

Other proteins for lunch besides salmon or tuna include poultry, grass fed beef, or pastured pork.  Portion size?  It should be about the size of your palm.  Please eat as much salad, and or cooked vegetables as you need to fell full and satisfied, not stuffed.

Dinner is going to be the same as lunch, with vegetables cooked in one of the fats listed above and salad filling most of the space on your plate, (or plates).  Then add serving of meat, poultry, or fish.

If you want a snack choose up to two servings of low sugar fruits like berries, or an organic granny smith apple.  Add an ounce of almonds or walnuts if you wish.  If you need a more substantial snack, add some sliced turkey, or have some left-over salmon or tuna salad.

Remember it is the simplicity of this 3 day strategy that makes it work.  The motto here is to trade “variety for satiety” so that you can look great for your picture or event.

You have a busy, active life so going hungry is not a good option.  Focus on “Beauty Foods” like colorful vegetables and omega 3 rich fish and you will be

Morning Veggies

Morning Veggies

satisfied, energized, and “Good to Glow.”

 

Easy Grain and Gluten Free Quiche

Make these today, and you’ll have an easy, elegant main dish for breakfast.

Easy and Yummy.

Easy and Yummy.

These keep in the refrigerator for three days, or freeze the extras.

When you eat Sugar Freedom style you need options for your first meal of the day that don’t include muffins, bagels, or boxed cereal.  These fill the bill, and they’re delicious and satisfying too.

My husband says, “Make these anytime. They’re better than hash browns!”

Mini Crustless Quiche

Serves: 6 Yield:12 quiches

5 eggs

3/4 cup cheese, shredded

1/4 cup celery, diced

1/4 cup green pepper, diced

1/4 cup onion, diced

1/2 cup mushrooms diced

3 drops hot pepper sauce (optional)

1/4 teaspoon sea salt

 Directions:

1. Preheat oven to 350°F.

2. Spray a 12 cup muffin pan with organic olive oil cooking spray.

3. Combine the eggs, cheese, peppers, onions, mushrooms and celery  in a bowl. Mix well.

4. Divide evenly among muffin cups.

5. Bake at 350 for 20 minutes, until a knife inserted in the center comes out clean.

Feel free to substitute other vegetables like spinach and red bell pepper.