Monday, May 27, 2013

Shorter Workouts Create More Weight and Fat Loss.

Weight Loss Exercise: 30 minutes could be better than 60

If you are trying to lose weight, fitting in a 60-minute workout each day can be challenging … sometimes maybe too much of a challenge to be able to achieve. But studies indicate that 30 minutes of exercise a day can achieve the same amount of weight loss as a 60-minute workout.
  • - A study of 60 healthy, but overweight, Danish men had participants workout either 30 or 60 minutes daily wearing a heart-rate monitor and calorie counter.
  • The men who worked out for 30 minutes a day lost on an average about 8 pounds over a 3 month period, compared to 6 pounds for those who exercised 60 minutes daily.
  • Researchers who conducted the study felt that those who exercised for 30 minutes burned more calories than they should have relative to the training program designed for them.
  • On the other hand, the men who exercised for 60 minutes lost less body weight compared to the energy they burned by running, hiking or rowing.
  • Part of the explanation could be that people found 30 minutes of exercise doable and that participants still had energy to be more physically active during the day.
  • - Finally, researchers suggested that it is likely the men who exercised 60 minutes a day possibly ate more to compensate for the longer workout sessions and lost less weight than anticipated.
Source: University of Copenhagen, news release, August 23, 2012

I have known this since I started Turbulence Training in 2008.  In fact, I've known it since 2007 when I did Jim Karas' cardio-free program.  You may be familiar with Jim Karas, as he trained Hugh Jackman and Diane Sawyer.

So why in the world, after I got my personal training certification, did I start teaching hour long cardio dance programs?  I did it because they were popular, and I wanted to succeed.  The only problem was, in the year after I started teaching this way,

I gained 15 pounds!

Since January, I've put three 30 minute Turbulence Training classes on the schedule at Gordon studio.  The result?  I've lost  eight pounds, and my students are having visible, amazing results.

Last year, I had a talk with Alwyn Cosgrove of Results Fitness when we were at the 2nd Turbulence Training Summit.  I told him I was teaching 60 minute cardio classes and he warned me that I would have to change that in order to get the figure I wanted.  I didn't listen.  I thought I could tweak the class and adjust my intensity to make up for the duration of the workout.  It simply didn't work.

It may be that people who are naturally slender can do long cardio sessions and stay that way.  I've been obese.  When I was a child I was chubby, I had very little strength, and I had even less endurance.  I struggled for years to get the figure I wanted, and it finally happened when I cut out the cardio and started Density training with bodyweight exercises, weighted resistance, and interval training.  Then, after I got the figure and my certification, I went back to my old ways.

Shame on me for not following my instincts, my conviction, and my inner wisdom.   I deserved every one of those 15 pounds I regained.

No more.  From now on my dance fitness classes will be 45 minutes including the warm up, cool down, and stretch.  This will ensure that we're never in the "Cortisol Zone" for more than 40 minutes.  I get so much pleasure from dance- it's so much fun!  But the principal purpose of Gordon Studio is safety, fat loss, and body re-composition.

It's funny, I saw Star Trek yesterday, and I realized I had violated my "Prime Directive."  It's time to do what works according to the research and my core beliefs.

Wednesday, May 22, 2013

The Best Training Plan For A Smaller Waistline

I Used TT
This afternoon before class one of my students was asking which system she should get to help her shed fat and get a smaller waistline.  Even though I'm using the Home Workout Revolution in class, I had to recommend the original Turbulence Training program for creating a beautiful balanced form.  If you click the highlighted link, you will be taken to Clickbank where you can purchase the program, and yes, I do get a commission from sales through that link.

Three of my students made the finals in the 15th TT Transformation contest, and they all used this system for the training they did outside of my class.  They all lost at least 3 or 4 inches off of their waistlines, and they developed lovely shoulders and a great shape below the waist as well.  Not only that, but in five years of being active over at TT, I have been amazed at all of the women and men who have lost belly fat and middle inches like crazy.  Personally, I've gone from a 31 inch waist to 24 inches, and I've kept it that way for five years.

Finally, my student has weights, a stability ball, and room to train at home.  I believe that makes the TT system perfect for her.

In exactly 4 weeks, I'm off to the TT Summit in San Diego, and I'm determined to be 5 pounds leaner with a shape that does TT proud.  Watch this space to see if I achieve that goal, and for encouragement if a smaller waist is what you want too.

Tuesday, May 21, 2013

How to bust through a fat loss plateau.

Pushups with Craig Ballantyne
On Sunday I was in Denver with Craig Ballantyne to do the Home Workout Revolution Live Cast.  Now, if you're like me, you know that travel usually makes our weight go up, not down.  Airport food, lack of access to a grocery store, and no time to train have been triggers for overeating many times in the past.

So what was different this time?  First of all, I trained with Craig as part of the livecast.   Second, I made a firm commitment to find and eat the foods that give me energy and make me feel good.  Third, I  got to bed on time.

Here is the 4 Minute miracle that helped me off of my plateau:

Prisoner Squats: 10 Reps
Prisoner Lunges: 6 on each side
X-Body Mountain Climber: 6 reps per side
Leg Swing: 20 per side
Jumping Jacks: 20 reps

4 Minute Miracle:  Do each exercise for one minute- no rest in between

Push ups
Total Body Extension
Mountain Climbers

Maintain good form, and rest if you need to.  This left me on the floor gasping when I took my class through it last night, but the feeling was so exhilarating afterward.

A bit more info about the food: it really is possible to find food that works for fat release in airports, and after hours.  After the livecast in Denver we were all beat, so I just wanted to find something simple to eat and then get some sleep.  It was almost 7PM on Sunday when I went to the open air mall/promenade on 16th street.  Sadly, the gourmet grocery store was closed, but I found half and half and water for my coffee maker, and a can of raw almonds at Rite Aid just before they closed.  Then I went to Starbucks for a decaf americano, and they had a lovely chicken salad.   The next day, on the way home form the airport, I found hard boiled eggs and a cup of fresh strawberries at 7-eleven.  I added some of the almonds that were left over from the night before and I was very satisfied.  I could have chosen apples, mixed berries, or cheese as well.  So these days you really can find a lot more than burgers, fried chicken, and donuts out in the world.

The result is that this morning I broke through to 124lbs, in spite of the challenges of airplane travel.  It takes a little planning and determination, but it is so exciting to know it can be done.  So many times I have used travel as an excuse to eat junk.  Breaking through a plateau is a lot more fun.

Sunday, May 19, 2013

Things Are Going to Get Weird?

Here is an e-mail I got from my mentor Craig Ballantyne this morning:

In less than 12 hours things are going to get weird.
Well, maybe not weird...but definitely different. 
I'm going to be working out with you LIVE...and you can follow-along at home. You'll get to do three of my 4-minute miracle bodyweight workouts with me, my #1 client - Catherine Gordon, and my Tough Mudder racing partner, Jeff Schneider. 
You can get FREE access to this live event PLUS another 4-minute miracle follow along workout for your abs here:
NOTE: The event is only free when it's live. It will cost you money to watch the replay. No exceptions. Sorry.
But the good news is that when you join us today, you'll get all of those workouts for free and you'll get to meet some pretty cool people from the Turbulence Training community.
(I even have a very special guest nutrition expert coming on to share his proven strategies for getting lean and ripped fast.)
Don't miss this one-of-a-kind incredibly unique event today.
This is going to be really, really cool and different.
Well, (This is Catherine again by the way) I'm pretty sure I can deliver on the weird, cool, and different part.  At least I hope I'll be cool.  What I may be is sweaty.

So here I sit at my laptop with my makeup done waiting for my nails to dry.  Gosh, I hope I can keep up with Craig and Jeff.

Hey wait a minute, of course I can keep up, and you can too.  My specialty at Gordon Studio is the ability to choose and teach modifications that suit my students' level of ability.  I realize that if I'm nervous about training live with Craig after five years of studying Turbulence Training, any one new to TT or The Home Workout Revolution would be nervous too.  Luckily, you'll get to to see the solution in a few hours for free on the web.  Seriously, if you doctor says you're healthy enough for exercise, you can do TT and HWR.  My goal as I go into the Livecast is to show you how "doable," effective, and fun HWR can be.

Yes, I said fun.  Look, I was not a gifted natural athlete as a kid.  I was slow, weak, and I had no staying power.  For years I went to gyms and tried to "get it"  it  being the secret to getting lean and strong.  It wasn't until I found TT at the age of almost 44 that I discovered the truth about how to train for the body of my dreams.  Is my figure perfect?  No indeed, but it allows me to live the life I've always wanted, so I guess it's perfect for me.

I sure hope you can join us for the Livecast.  Bring on the weird...and the fun.

Saturday, May 18, 2013

How Good Do You Have To Be?

So I'm packed and getting ready to fly to Denver to do the Home Workout Revolution Livecast with Craig Ballantyne.

If you had told me back in 2008 that I would have my own fitness studio and that I would get to travel and speak as a fat loss expert I would have been shocked and amazed.  If you had told me that I would still feel insecure about my figure I would have said,

"Yep, that sounds like me."

What would you do if you could put your fears aside and live life to the fullest?  Do you love art, music, or sports?  Are you a performer or a creative type?  Do you have a head for business, or a heart for volunteering?

 I think one of the most difficult aspects of being a woman in modern society is the pressure to adhere to American standards of physical appearance.  What must it be like to be Kim Kardashian or the Duchess of Windsor, two women going through pregnancy in the public eye?  What occurs to me is that it's just fine to live a normal life and go about your business at a normal weight- right up until cameras get involved.

Something about the camera lens seems to invite judgement- self judgement, and the scrutiny of others. The best way I can put it is this...

I feel good enough for real life.  I don't feel good enough for life on camera.

Why is this important?  More and more we all live our lives on camera.  Whether it's on
You Tube,  Facebook,  Pinterest, it's as if it's the camera that makes our lives real.  Once we digitize and post that life, it's open to judgement by the the public, which begs the question,

"Is it good enough?"

I know, I know, the simple answer is, "If you don't feel that the images are good enough don't post them!"

And yet...  this five year journey to fitness has been overwhelmingly positive.  I have learned that training can be incredibly fun and effective at the same time.  The pain and embarrassment I experienced as a child in PE class does not have to cloud my opinion of physical fitness anymore.  Even better, now that I'm actually teaching Turbulence Training and Zumba to real people I get to see the effect that fitness has on them, and let me tell you the results are wonderful.

 So now I see that the freedom to act in accordance with your fondest hopes and dreams can come from the good you do, instead of coming from how good you think you look.

On that note, I'd like to invite you to go to and register for the Livecast that will be going on tomorrow at 5PM Eastern, 2PM Pacific time.  I can't wait to share the Home Workout Revolution with you.  We use this training technique in my classes, and the truth is that many of my students are already surpassing me in in the area of getting lean, and looking fantastic.  That's as it should be.  A good teacher always wants her students to move to higher levels of skill and success.

Wednesday, May 15, 2013

Before, After, Still


If you go to the web address  above, you will be directed to the opt-in page for the Home Workout Revolution Live Cast on Sunday, May 19th.  I am so excited to announce that I will be joining Craig Ballantyne in Denver for this presentation that will be full of motivation and inspiration for anyone who wants to build their best body ever.

We'll have demonstrations, success stories, and I promise to share the very best of what I've learned about physical and personal transformation.  I spent years dieting and going to gyms only to get small results that never lasted for long.  All that changed in 2008 when I discovered Craig's work.  This Sunday you will get to see and decide for yourself whether the Home Workout Revolution is the real deal for getting a great physique.

Just two hours ago I was at Gordon Studio teaching the "Mean 15" from HWR to my students.  They rocked it, and I'll share the session with you here.

The warm-up consisted of:

10 Prisoner Squats
8 Prisoner Lunges- 1 one on each side =1 rep.
10 Legs swings/side
 WLYI Shoulder warm up
Repeat entire warm up set 1 time.

 Mean 15:  TBE (Total Body Extension) 10 reps
                   Dumb Bell Row 10/side
                    Cross Body Mountain Climber- 15/side
                    Burpee-5 reps
                    Jumping Jacks- 15

 Repeat the entire sequence as many times as possible for 15 minutes, followed by a total body stretch and cool down.

This workout is slightly modified from the one in Home Workout Revolution in order to match my student's abilities.  I am so impressed by the way my students go after a training session like this with enthusiasm and gusto.  They liked the way this workout revved them up, made them sweat, and trained their figures.  If you want to see live demonstrations of this training style, please be sure to join us on Sunday.

By the way, the three photos you see here are meant to demonstrate the "Before, After, and Still"  concept of transformation.  What good is a figure transformation if you lose the muscle and gain the fat back after a year?  I keep eating right, teaching, and training with HWR so that I can maintain my results year after year.  I believe you can do it too.