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Motivation Tools For Maintenance

How To Maintain a Big Weight Loss: Key #3

Key #3: Fitness

The Five Keys to Maintain a Big Weight Loss are:

1.Faith

2. Food

3. Fitness

4. Friends

5. Fun

In this blog post, I am going to share the proven training technique for unlocking permanent positive change in your body composition.

You’ve Probably heard trainers say that losing weight is 80 percent food and 20 percent fitness. This is accurate for many people in my experience, but maintaining weight loss is closer to 30 percent fitness, and maintaining lean body mass is 80 percent resistance training.

Thousands of people have done my workouts either in person or on line, and my students who maintain their weight loss are the ones who continue to do resistance exercise. My readers and clients who incorporate interval training, and fun physical activity literally become stars of fitness. They shine a light on the joy of movement that influences other people in a healthy way. 

We can apply the 80/20 principle to training by giving intense effort to 20% of our reps for any given set. All of the reps require excellent form, but if the set has 10 reps, it should be a real challenge to maintain excellent form for the last two. This is good news, because then 80% of the reps should have an element of enjoyment, while true discipline is only required for the final two repetitions.

This technique delivers the most important benefits of resistance training which are, strength, better body composition, staying power, and best of all, improved insulin sensitivity. 

Insulin sensitivity is my super power, and I want you to make it yours too.

Four major benefits of good insulin sensitivity are:

Benefits of Insulin Sensitivity

  • Easier fat loss. When you’re insulin resistant, you’re more likely to have trouble losing weight, or maintaining a healthy body weight. …
  • Less risk of all disease. …
  • Better brain health and cognition. …
  • Fewer cravings and less hunger. (From Dr. Taz’s Centre Spring M.D. Website.)

Here is a proven resistance training program to improve your insulin sensitivity in six weeks.

Perform one set of nine resistance exercises to momentary form failure.  

1. Push ups 2. Dumb Bell Squats 3. Dumb Bell Rows 4. Romanian Deadlifts 5. Dumb Bell Overhead Press 6. Dumb Bell T-Bends 7. Dumb Bell Curls 8. Single Leg Sit-To-Stand 9. Dumb Bell Tricep Extensions.

You will notice that this plan alternates upper and lower body exercises. You don’t need to go to the point where you can’t do another lift. Your goal is to perform reps until you can’t do the lift with excellent form. In my case, I hadn’t been doing push ups regularly when I started this program, and I could only do three excellent push ups before I had to move on to the Dumb Bell Squats. 

Warm up by doing a few reps of each exercise without any weight. 

Do this training session three times per week for six weeks.

These sessions are short enough that you will have time for other activities that you enjoy like yoga, dance, walking, or swimming.

When it comes to the third key to maintaining a big weight loss: Fitness, I want you to know that muscle matters. You really can gain the benefits of resistance exercise safely in a very managable amount of time.

In my next blog post, I will share the power of friends to help you stay committed and accountable when it comes to your goals for health and happiness.

In the meantime be well, and Eat For Yourself.

Categories
Motivation

5 Step Plan For Health and Happiness.

Step 2: Find Your Freedom Foods

Hundreds of years before I was born Luigi Cornaro wrote: “The Art of Living Long.”

He had experienced very poor health up until his late thirties, and when his doctors told him to make a change or prepare to die, Cornaro committed to a two point plan that was as effective as it was simple.

Luigi decided to eat only as much food as he could comfortably digest, in other words not too much, and he chose to only eat foods that agreed with him.

Almost five hundred years before I was born, Luigi Cornaro decided to eat for himself.

His food choices were determined by what felt right to him, not by the fashions of the day. By embracing simplicity in his eating, Cornaro was able to achieve health, happiness, and extraordinary longevity, as he lived over 100 years.

My favorite part of Cornaro’s book is his description of his delight in being a grandfather. He relates his joy in playing, singing, and laughing with the little ones, and conversing with the older ones. He tells us how he is able to climb hills, mount his horse without any assistance, and and enjoy his intellectual, artistic, and social pursuits with ease.

What is most important to me at age 57, is Luigi Cornaro’s conviction that the years after age seventy, are the best that a person can experience due to a shift in attitude toward giving and enjoying people, places, and experiences rather than trying to gain more money and things.

I have found that a simple nourishing diet quiets the negative voices and fears that drove me to keep seeking pleasure and relief in more food and drink for so many years. Simplicity, not variety and novelty, is what satisfies our appetites and let us happily turn to other pursuits.

The ability to feel contentment is a wonderful gift for our times. As we confront the reality of our personal and collective impact on the environment, we need to realize that now is the time to find a way to tread lightly on the planet, and shift our desires in a way that heals it instead of demanding more from Mother Nature.

By simplifying our lives and returning to health and enthusiasm, we can put our energy into pursuits and enjoyments that help the community and the environment. How can we add to the confidence, security, and happiness of young people?

Let’s embrace simplicity in what we consume starting with food. Then let us take our health, energy, and optimism into the neighborhood and the marketplace with the intention of growing in what we experience instead of what we consume and collect. Let’s develop the physical and emotional freedom that let’s us embrace sport, art, culture, and fulfillment through what we do instead of what we earn, buy, and eat.

It starts with your Freedom Foods, and it can lead to health and happiness for you and everyone around you.

Categories
Motivation weight loss

Summer: Make It Your Sugar Free Season.

For years now, I have called the 5th of July Sugar Freedom Day. There is something about Summer in the USA that makes it easier to replace sugar, grains, seed oils, and the cheap junk foods that are made from them with the un-processed foods that are available locally.

In our county, the farmer’s markets are open, and locally raised meat and eggs are plentiful. All of the ingredients of the Sugar Freedom food plan can be found in the outer aisles of your local grocery store as well.

In the garden, we’ve planted tomatoes, zucchini, radishes, carrots, and herbs, plus the blackberries will be ripe in a week or two. Once the appetite increasing, craving causing processed foods have been crossed off of your menu, natural local foods will taste simply wonderful, and they will satisfy your hunger without leaving you craving second helpings or a late night snack. Many of the videos I have posted at: YouTube.com/c/sugarfreedom reveal the science behind sugar cravings, addiction, and overeating. When you cut out sugar, grains, and seed oils inflammation heals, hunger hormones like leptin,ghrelin, and cortisol get back into balance, and eating a healthy diet becomes simple and natural.

An omelet made with local eggs at breakfast, a fresh tossed salad with roasted chicken at lunch, and a rib-eye steak with broccoli for dinner Is so satisfying that the sweet, starchy foods I used to crave are simply forgotten. With Sugar Freedom, my readers and I have been able to not only change what we eat, we have been able to change what we want to eat. That has made all the difference.

Categories
Motivation Tools For Weight Loss

How to Get Off of Sugar Now

This video has my best tips if you want to get off of sugar now!

Getting off of sugar can change your life for the better in so many ways. On December 26th, Sugar Freedom will celebrate its sixth birthday on Clickbank. In honor of that milestone, I have dropped the price to just $9. (Just go to sugarfreedom.com to check it out.)

So much information on the trouble with sugar has come out in the last six years. Gary Taubes’ book: The Case Against Sugar was a best-seller, and the Ketogenic Diet is all over the news. Just check out the covers of First for Women and Women’s World magazine in the check out line at the grocery store.

I’m glad that the media is backing up what I have know for more than a decade now: Quitting sugar reduces cravings, inflammation, joint pain, blood sugar, and it definitely improves dental health. In my case, quitting sugar has given me my singing voice back, along with my ability to dance, and my motivation to work in the theatre again.

What could you do if you had fewer aches and pains plus more enthusiasm for life?

I hope you will watch the video above, and that you will consider pulling the sugar, grains, and vegetable oils out of your eating plan. This Christmas season I am so grateful that I no longer have any desire for the sweet and starchy foods that used to be irresistible to me. So many years I ended up in tears over the overeating ad weight gain they would cause. 2019 will be my ninth sugar and cheat free holiday season in a row, and let me tell you it feels awesome!

In 2020, I will be encouraging my readers and subscribers to “Drop Sugar and Lift Weights,” again. No matter what you love to do, getting stronger will make it even better and way more fun.

I’m wishing you the physical and emotional freedom to live a wonderful life in 2020 and beyond.

All the Best,

Catherine Best Gordon

Categories
Motivation weight loss

Pictures of my Venus Factor Results

In order to get the body I wanted, I had to cut carbs and cardio. The Venus Factor helped.

When I was eight years old, my pediatrician put me on a diet. He told me to count calories, and he told my mother that I needed more exercise. She put me on the swim team, not because I enjoyed swimming, but because she was told that it would help me burn calories. She took away eggs, bacon, and most foods that contained plenty of natural fat and protein, and replaced them with food that were lower in fat and calories.

I remember one evening before swim practice that my sister and I split a can of Spaghetti-O’s for dinner. I couldn’t understand why I was hungrier after consuming that serving of canned pasta than I was when I sat down to eat. When I got to practice and started swimming, I was tired after just a few laps, and I was miserable and exhausted by the end of the lesson. That night, I snuck down to the kitchen, and got in trouble for sneaking cheese out of the refrigerator.

Over the next few years, I learned how to get away with doing less when I was forced to exercise, and how to sneak and hold food when no one was watching. I don’t know exactly how much sugary starchy food I wolfed down hiding in the garage, but I was enough to keep me overweight until I started smoking at age 15.

Now I know that what drove me to limit my exercise and sneak food was the devastating one two punch of excessive carbs and cardio. In 2008, I finally learned a way of working out that didn’t leave me hurting and hungry. That was resistance training with weights, and it made all the difference in the world.

I agree with many health and fitness experts that 80% of weight loss depends on the food you eat, but the shape and composition on your body are powerfully affected by the kind of exercise you do. Just yesterday, I returned to the Venus Factor system that helped me get leaner, stronger, and more defined almost ten years ago. You can learn about the program by clicking on this link ===>Click Here<===. Note that I do get a commission when anyone buys the program through my link.

That being said, if you do purchase and join up, you will find me on the Venus Forum for the next 12 weeks and beyond, sharing my tips and strategies for sticking to your training program. The Venus Factor 2.0 program also contains a complete nutrition system, but you can continue following Sugar Freedom while you do the fitness program. That’s what I did, and still do, and you can see the results in the pictures above.

Here is the link again ==>Click Here For Venus Factor 2.0<===.

Thanks for reading, please comment with any questions, and see you on the forum.

Categories
How to get off of sugar. Motivation weight loss

The Little Black Dress Challenge Is On.

Begins January 24th
Begins January 24th

Do you know what keeps me up at night as a personal trainer and fitness nutrition specialist?  This question: is it wrong to focus on appearance more than health?

The ideal figure of the past 40 years has become so thin that fitness professionals need to be cautious about chasing fashion at the expense of health, strength, and vitality.  It’s hard to live a fulfilling life when you’re walking around hungry all the time!

Still, I am so proud of the results my readers and clients have achieved during our challenges.  I asked Cherie, who did our first LBD challenge and lost 10 pounds and 13 inches in six weeks, what I should call the challenge going forward.  She said that “Little Black Dress,” was the right name because it described what she wanted: to look wonderful when dressing up.  She’s right, LBD isn’t about getting super skinny, it’s about looking your best and having confidence, not just on special occasions, but every day.

Plus, the great thing about this challenge is that you can get that tight dress, or pair of pants for the guys, out of the back of the closet, and use it as your gauge for success.  That way it doesn’t need to be all about the scale.

Now here is the best part: anyone who has purchased the Sugar Freedom program is invited to take the challenge as a free bonus!  That’s right: I will send you the new LBD meal plans, and add you to the LBD Challenge group on Facebook if you simply e-mail me with the phrase: LBD Challenge in the subject line.

All I ask is that you drop me a line describing your experience with the program at the end of the challenge.  Join me for accountability, recipes, meal plans, and the training you need to get results at home or the gym.  Training will be posted in the private Facebook group.  If you want a plan designed just for you, e-mail me: catherine@sugarfreedom.com, and I will create a plan that takes into account your equipment, skill level, and the number of days per week you have to train, for just $50.

Women and men just like you have literally lost thousands of pounds and inches with my programs, and the LBD Challenge is one of the most popular I have ever presented.  Join us to drop a size by Valentine’s Day, and 2 sizes by the end of the six week challenge.  If you have the Sugar Freedom program, it’s free!

Categories
Fat Loss Menus How to get off of sugar. Motivation

Getting the most out of Sugar Freedom

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

 

Categories
Fat Loss Menus Motivation Tools For Weight Loss weight loss

Three Diet Fixes You Can Use Right Now

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.

Categories
Motivation Tools For Weight Loss

Free Weight Loss Accountability Challenge

It’s been eight weeks since the floor literally blew up at Gordon Studio.

The doors are closed, much of the equipment sold, and everything I kept is put away in its place.

It has been wonderful to get back in the gym, and return to the training that changed my body and my life eight years ago.

So many times, I have pursued the latest thing in diet and exercise in order to get leaner faster.

Every time I have had to face the fact that I can’t get greedy and try to cut my calories too low, while making my training sessions too long.

In my case, that always leads to rebellious over eating, skipped workouts, and beating myself up for fooling  myself again.

Does any of that sound familiar to you?

I don’t stay down for long though.  My solution is to get back to what works:

No sugar, grains, or processed vegetable oils in my food plan, a limit of twenty grams of carbs per day until my appetite is obviously reduced, and three weight lifting sessions per week without fail.

I add bodyweight training, yoga, or dance class two times per week, and I make sure I do activities I enjoy on my two recovery days like gardening, walking with my husband and son, and training and romping with my dogs.

The one thing that guarantees that I will take all of these actions is accountability from a like minded group of individuals who are pursuing clear fitness goals.

If this style of health training sounds good to you, this is my invitation to join me starting September 6th for a four week accountability challenge in the closed Facebook group: Sugar Freedom/LBD Challenge.  The group is free to join.

Go to https://www.facebook.com/groups/972825209446395/  and click the join button in the cover image.

If you would like meal plans, tailored training sessions, or coaching by phone or Skype, please e-mail me: catherine@sugarfreedom.com by August 29th.   Tailored plans are $50.00 for a limited time, and weekly coaching is $250.00 for the 4 week session.

Let’s get leaner, stronger, and happier together.

 

Adobe Spark

Categories
Motivation Success Stories Tools For Maintenance Tools For Weight Loss

Before. After. Still.

Do you know the definition of insanity?

Doing the same thing over and over, and expecting a different result.

But wait. It gets crazier.

The next level of insanity is knowing what to do, and refusing to do it. I can’t blame people, or myself for that matter, for trying to just eat less and move more. Really, if that worked wouldn’t we all have our dream bodies?

You see, we have to move beyond “Eat Less and Move More” by cutting fat and increasing cardio, to figuring out how to eat and move so that we satisfy and reduce appetite spontaneously.

How do we do that? Simple. We reduce or even eliminate the appetite stimulating foods like sugar, grains, and starches form our eating plan, and we eliminate appetite stimulating exercise like moderate intensity, steady state cardio from our movement plan.

Back in 2008 I cut the sugar and the cardio, and I got my dream body.

Then I went insane and started doing hours and hours of cardio again.

I gained back 15 pounds. What was I thinking? Oh right: I was insane.

I had actually reached the third level of insanity: I knew what to do in order to achieve a physical transformation. I had actually done it, and helped over a dozen people do the same thing by that point.

Then I stopped. I call that the third level of insanity.

Then I got wise. I gave up the cardio, and I stopped trying to cheat on my food plan.

Thank Heaven, my figure came back.

The most foolish mistakes I have ever made happened when I ignored my instincts in order to be popular or please someone else. Perhaps that’s the best definition of insanity that I can come up with.

I can only hope that whatever plan you follow, Sugar Freedom and TT, or something else, that when you find what works for you, you will stick with it. Find your solution, and then trust yourself. it will save you a lot of time and heartache.

Before
Before
After
After
Still
Still