Sunday, February 17, 2019
Sugar Free One, Two, Three: Three levels of carbohydrate restriction 11/30 by The Sugar Freedom Show | Weight Loss Podcasts
Sugar Free One, Two, Three: Three levels of carbohydrate restriction 11/30 by The Sugar Freedom Show | Weight Loss Podcasts: When I first quit sugar back in 2008, I was able to overcome overweight and obesity by cutting out added sugars and nearly all grains. At that time, I could have small amounts of oat bran and Ezekiel bread without triggering bouts of overeating. After turning 50 in 2014, I found that I was happier, healthier, and leaner when I pulled all of the grains out of my eating plan. Recently, I have even done carb-free days which have had a positive effect on my appetite and waistline. In this podcast, I describe the three levels of carbohydrate restriction that have allowed me to stay at a healthy weight and size for ten years. (Note: in order to be completely open about what I am eating to manage my sugar addiction, please be aware that my statements are not meant to be recommendations. They are a demonstration of what worked for me.) http://www.sugarfreedom.com
Monday, February 11, 2019
Quick Weight Loss Workout: Because Sometimes Shorter is Better!
Back when I was struggling with obesity, I was suffering through as much as 12 hours of cardio a week without getting any lighter or leaner.
I was combining swimming, spinning, aerobics, and trying to run on the treadmill. It was awful, as these are all activities that either I'm not very good at, or that I don't enjoy.
They made me tired and sad, but I kept grinding away until I learned about the benefits of weight lifting, interval training, and yoga. It turns out that endurance exercises like running, aerobics, and swimming don't suit my muscle fiber type, or my attention span.
The combination of physical discomfort and boredom lowered my enthusiasm and increased my appetite. My program was a lose/lose to say the least.
When I finally got fed up enough to take a chance on exercising less with more intensity and better form, everything changed, including my appetite.
Now I specialize in working with people like me who don't respond well to traditional calories in/ calories out weight loss programs. This particular Kettle Bell Tabata session is easy on the knees too. Years of doing endurance cardio while I was overweight did a number on my knees, so now with osteoarthritis in my left knee I have the challenge of keeping it functional while not increasing the damage.
The combination of an anti-inflammatory diet that eliminates, sugar, grains, and vegetable oils with interval training has truly turned back the clock.
Here are the exercises if you'd like to give it a try.
Kettle Bell Swings, Diagonal Press, and KB Rows. Do circuits of the 3 exercises: 20 seconds of work with 10 seconds of rest in between. For the rows, do 8 on each side. Complete 8 rounds, and you're done!
Here is a link to the Kettle Bell I'm using in this video:
(Note: that is my Amazon Associates link, and although there is no cost to you, I do get a small commission from each sale.)
Here is the link to the Gymboss interval timer: Click here: ===>https://amzn.to/2WVWXM4
This session is short enough that you can do it anytime. I like to do this if I get sluggish in the afternoon, or as a morning wake up call on days when I'm not doing a traditional weight lifting workout.
No matter what kind of training you choose, remember that you can enjoy fitness and get wonderful results.
All the best,
Catherine Best Gordon CPT
Sunday, January 20, 2019
Today, I'm going to share the two things I did to permanently heal my obesity.
1. I eliminated the foods that caused hunger from my eating plan.
2. I eliminated the exercises that caused pain from my training plan.
When I was eight years old, my pediatrician recommended weight loss. He told me to count calories, and he told my mother to put me on the swim team.
After that he food I was offered, was low fat, high carb, calorie controlled, and full of sugar. As a result, I felt hungry all the time.
I was a poor swimmer with very little tolerance for endurance exercise, so the swim coach ignored me. I didn't receive any instruction on how to improve. I was just put in the slow lane and left to keep up if I could.
This toxic combination of hunger and pain caused me to gain fat every year, until I finally turned to cigarettes and diet pills. They did help me to stay fairly slim as a young woman, but when I gave them up in order to get pregnant, I became obese and I stayed that way for years after I had my son.
Finally in 2008, I cut out sugar and lowered my carbs until my appetite was finally manageable. I replaced traditional cardio with resistance training, interval training, and Yoga. I was healed and I stayed healed.
I want the same for you and for anyone who reads sugar freedom. I want you to discover the foods that don't make you hungry and I want you to discover the kinds of movements that don't cause you pain. I don't think there is any reason that you should have to put up with the kind of literal torture I felt when I was on swim team when I was embarrassed, humiliated, by my inability to keep up.
What I have learned from my personal training clients is that they have a lot of grit, drive, and determination. What they lack is a program of exercises and training that will do more than make them tired, sore, and hungry. When they learn how to safely lift weight, do intervals, and practice flexiblity and balance they get leaner, stronger, and more fit. To put it another way, the right training for you will not cause, "compensation," which is the term we use for the increase in appetite and reduction in the motivation to move that can result from excessive endurance exercise.
I am aware that people who want to lose a significant amount of weight are getting a lot of mixed messages these days. We are still being told to eat less and move more, but I believe we need to hear more from individuals who have learned how to do that.
Like me, many of my readers and students have overcome obesity by eliminating the foods that raise insulin in the blood stream. The science that I've seen shows that chronically elevated insulin was driving my hunger and fatigue. I believe that foods that elevate insulin are pro hunger, pro-inflammatory, and pro fatigue. The foods that don't raise my insulin: animal proteins and fats, eggs, and vegetables that grow above the ground are the ones that make up my daily menus. These foods don't cause me hunger and fatigue, they give me energy. It's a wonderful feeling of peace and satisfaction that allows me to get on with my life.
I'm always cautious also about the advice of individuals who have never personally overcome obesity. They rarely understand the horrifying compulsion to overeat even in the face of the fact that overeating will wreck your health and your dreams.
What I urge you to do is figure out a way to eat that doesn't cause hunger and a way to exercise that doesn't cause pain and fatigue. Your experience matters, and the willingness to eat for satisfaction and move for fun can make for a surprising level of improvement in your health and happiness.
Finally, ask yourself two questions to gain clarity about your next steps toward health:
1. What are the foods that energize and satisfy me without leaving me hungry?
2. What are the exercises and movements that help me enjoy life more without pain and fatigue?
Please feel free to e-mail me with questions: firstname.lastname@example.org.
I want to know about the specific struggles you are facing. if you have an exercise program that isn't working out for you, I am happy to consult with you, discuss what kind of training you're doing, and what you might replace it with that would be enjoyable, effective, and make you feel really, really good about yourself so that you can go out and enjoy your life.
Monday, January 14, 2019
Friday, January 4, 2019
Back in 2008, I completely transformed my fitness practice by replacing cardio with weight lifting and interval training. At the same time, I cut sugar, grains, and vegetable oils out of my eating plan.
Within days my food cravings were gone, and after some initial soreness from my new weight lifting and interval training routine had passed, I found a new level of energy and enthusiasm for fitness.
Between April and December of that year, many pounds of fat came off, and I achieved the healthy weight that I have maintained ever since. As long as I stayed true to the principles of limiting sugar and developing strength I stayed lean, healthy, and happy, but if I tried to add back too many treats and too much cardio, the fat would creep back on.
After I became an ACE Certified Personal Trainer in 2012, I tried to teach more popular group cardio classes, but the personal cost was too great as I would experience increased fatigue, hunger, and joint pain.
Thankfully, I have been able to continue to teach my unique blend of intervals and resistance training to a dedicated group of students at Sol-Y-Breath in Sonora, CA. On Tuesday, January 8th, 2019 at 8AM I will begin the Drop Sugar, Lift Weight Challenge, with additional classes at 8AM and 5:30PM on Thursdays. The studio is located at 14709 Mono Way in Sonora. Please fell free to send an e-mail to email@example.com for more information.
If traditional cardio classes haven't worked for you, I invite you to try interval training with me, Catherine Best Gordon CPT.