Sunday, October 27, 2013

By the Time You Try To Eat Less and Move More...

By the time you try to eat less and move more, it's already too late.

You've missed the boat, you're closing the barn door after the horses have left.

What you have to do to lose all of the excess fat you want, and keep it gone forever is simply this.

You must find a way to want less food and, crave more action.
It Is So Worth It.

Understand this above everything else.  Your behavior is motivated by your desires.  By the time you try to control your behavior Mother Nature has taken over and she is stronger that your personal ego, and good intentions.

You have to learn to manage what you want,and I can show you how!

When you eliminate sugars, grains, and processed oils from your diet your appetite will tank, and you will be in charge of your behavior once more.

Once you are well nourished, and your appetite is well satisfied instead of over-stimulated, you will re-discover the desire to move more.

The fit, slender people who have been trying to motivate you to eat less and move more aren't being deliberately cruel. (No matter how they behaved in Eighth Grade.)  They simply have no idea what it means to feel starved and exhausted at the same time just from eating two slices of pizza.

What I am suggesting is that you stop trying to control how much you eat, and start influencing how much you want to eat.

What's the difference?  I can tell you first hand that it is the difference between fulfilling your dreams in a body you respect and cherish, and fighting your body every day for the rest of your life, until you finally just give in to the food addiction and eat yourself to death from diabetes, stroke or a heat attack.

Yes, this is a rant from the bottom of my soul that says enough half truths, enough worn out sayings, and enough diet dogma.  There is a way to eat every day, and at every meal, that will nourish and satisfy you without causing you to eat to excess and to store that excess as fat.

I am going to tell you what that way is.  You are going to think, "What's the catch?"  Is there a catch?  Let me describe my solution and you tell me.  

You are going to discover the foods that satisfy you without triggering your appetite.  And then you are going to develop a lifelong personal eating strategy that is going to allow you to keep doing  just that.

With the Three Day Sugar Strike, The Sugar Freedom Diet, and the Sugar Freedom Lifestyle, you are going to break away from your trigger and binge foods.  You are going to get enough distance and freedom from them that you will finally be able to create your own personal eating strategy for a life of slenderness and satisfaction on your terms.

By now, if you have read this far, I'm going to guess that you have had enough, tasted enough, and consumed enough of every kind of food to last a lifetime.  Now you know that  it's time to put the foolishness and self destructiveness of overeating behind you.  It's time to step away from a life that revolves around what you can eat and when you can eat it, and move toward a life that revolves around what you can create and how you can give it.

It's been more than five years since I gave in, surrendered, and admitted that I couldn't have my cake and live my best life too.

One meal at a time, I leave the cake behind, and the life I get to live instead is so much better than anything I ever dreamed.  Sugar Freedom will be ready soon, and I hope that it helps everyone who tries it to feel fantastic, look wonderful, and have the abundant energy to make their dreams come true.

Friday, October 25, 2013

President Taft's Low Carb Diet

1381640643000-uscp-taftI was fascinated last week when I read reporter Nanci Hellmich's article in USA Today covering the fact that US President Taft had lost 60 pounds on a low carb diet back in the early 1900s.  She wrote,
"President William Howard Taft, the country's heaviest commander in chief and a high-profile yo-yo dieter in his day, lost 60 pounds in the early 1900s on a low-carb diet with the help of a diet doctor.
Dozens of letters between Taft and his English physician provide "a detailed look at patient care for obesity during this time," says historian Deborah Levine, an assistant professor of health policy and management at Providence (R.I.) College and author of an article, out Monday, in the Annals of Internal Medicine. She says that although the letters have been available for years, she believes this is the first time they have been analyzed. "People today may be surprised that patients were seeking care for obesity as early as the beginning of the 20th century."
The article was of special interest to me because we know from the history books that Taft gained all of that weight back, and more.
If you read my most recent post, you won't be surprised when I say that Taft's problem was that he didn't, or couldn't,  stay on his physician's version of the low carb diet.  If you find an eating strategy that works for fat loss, it is my experience that you will need to stick to that strategy in order to keep the excess fat off.
The question I want to answer is why President Taft couldn't stay on the diet.  In the article,, I read that Taft was instructed to eat lean meat and gluten free biscuits.  I can't help thinking that if he had been allowed more fat, and if he had eliminated grains instead of just gluten, he might have been able to break free of the cravings that were driving his appetite.
It must take incredible strength of will to get elected President and lead a nation.  We all know people who are amazing in their energy, productivity, and generosity who have not been able to shed the fat they wanted to and keep it off.
Ultimately, the answer to permanent fat loss lies in the ability to manage the hunger and appetite that drives your eating behavior.  By eliminating sugar, grains, and processed oils from my eating plan, I have finally soothed the savage beast that was my appetite from childhood all the way though my early 40s.
Today, I continue to craft the the last few elements of The Sugar Freedom Diet in order to make it ready to release to the public.  I am so excited and hopeful that in writing this plan, I will be able to offer a solution to the problem of overwhelming appetite, and free my readers to live the way they want to: healthy, slender on their own terms, and full of the energy they need to run a household, a business, or even a country!

Monday, October 21, 2013

What Makes Dieters Gain the Weight Back?

This past week has taught me the answer to a vital question,
"Why do so many dieters lose weight, only to gain it back?"
We find what works, lose weight, (or release fat as I like to say) and then we stop doing it.
I actually do believe in the effectiveness of diets. A diet, in my practice, is a specific program meant to reduce weight or body fat level.
Dieting is what I do when I am actively seeking physical change through eating. When my goal is reached, dieting ends, and maintenance begins.
What I am trying to teach in my work is that maintenance is simply an enhanced and expanded version of the Diet that enabled you to reach your goal.
Too many people completely abandon their effective eating strategy once their goal is reached.
Here is where the confusion starts- Fat Loss and Weight loss aren't the "Lifestyle" that so many people hold as the Holy Grail of Fitness. Maintenance is the lifestyle.
Maintenance, and thus the lifestyle, begins when the goal is reached.
My secret is to spend some time in maintenance after the achievement of each meaningful goal, experience the peace of stability, and then press on.
Very soon, The Sugar Freedom Diet will be available on this website.  Tomorrow is the Photo shoot to reveal the evidence that what I did more than five years ago to finally overcome obesity is still working.
The Sugar Freedom Diet has two phases:  The Three Day Sugar Strike, and The Sugar Freedom Diet.  I wrote Sugar Freedom because, back when I was starting my fat loss journey, I was desperately seeking examples of  middle aged women like me who had accomplished what I wanted to accomplish.  I found that there were plenty of role models who were more than happy to share their training strategies, but I had a hard time finding anyone who could answer this question,
"What, exactly, did you eat to lose all that weight?"
Here, at Sugar I will answer that question, along with the incredibly important follow up:  "What do you eat to keep it off?"  Just as important is the awareness that what I choose to eat today doesn't just satisfy my appetite: It is literally the fuel for my dreams.
There are plenty of experts and successful dieters today who will tell you to cut sugar out of your diet inorder to lose weight.  With Sugar Freedom, I will do my very best to show you how, with all of the honesty and clarity I can muster.
Here is an example.  My go to Sugar Strike breakfast is two local, pastured eggs, 2 slices of local uncured bacon, and mixed vegetables sauteed in coconut oil.  I like to season my vegetables with turmeric, ginger, and iodized sea salt.  I always make extra vegetables to serve with lunch or dinner.  This breakfast keeps me full, and full of energy until noon, when I thoroughly enjoy my lunch.  Eating Sugar Freedom style helps me find the balance between enjoying my food, and obsessively craving it.
Back when I first reached my goal, I hoped that I could find a way to go back to eating the trigger foods I used to crave.  Now I understand that that way is closed to me if I want to maintain my weight for good.  That's just fine: It really is because my life is fuller without them.
Note:  The Sugar Freedom Diet will be available at this web address:

Thursday, October 17, 2013

Please Don't Try To Transform Your Body Without This.

How many times have I heard about this?  A friend embarks on a transformation journey by resolving to eat well and start a fitness training program.

They want results fast, so they push hard and start to spend extra hours in the gym.  On top of that they add more cardio, more reps, more weight until Bam!  The back tweaks, twinges, and then goes out completely.

Oh who am I kidding.  Whenever anyone writes about "A Friend" she's probably writing about herself too.  Yes, I've pulled my back out in the gym, and in yoga class.  Both times this happened in recent years the problem was this: I pushed to far without a proper warm up, and with bad form.

Shame on me, because by then I knew better.

The result for me, and for my friends who have sustained back injuries while training is that your fat loss and transformation goals get pushed back even farther.  I even know people who have given up on training for months or longer because of back pain.

Now, if you train with me at Gordon Studio, you've heard me say that I'm a Certified Personal Trainer, not a Physical Therapist, so my warm ups and techniques are meant to help you train safely, as opposed to giving you a therapy to heal injury.

The vital point is, that you must have a strategy for training safely in order to go all the way with your physical transformation, and to maintain the body you want for good.

Rick Kaselj M.S. made this video for me and my students at Gordon Studio to demonstrate a foundational movement for so much of the training we do.

Please give it a look, and if you want a total program for preventing and fixing back pain, please click on my affiliate link below for "Fix My Back Pain."  I have the program myself, and I've already learned so much about how to help my students get great form and keep training toward their goals.

(Click this link to get the program at 50% off!)
Protect Your Back and Train On!

Sunday, October 13, 2013

So Why Do You Blow Your Diet?

Default There is a part of you that resists change.

Why do we make progress, and then run away from the very goals that we set by overeating junk food, blowing off proper training and sleep, and allowing anger and frustration to take over our thinking?

As always, the answer is simple, but not easy to apply.

Change is frightening for the part of you that just wants to stay alive, and hopefully experience as much pleasure as it can.

From Aristotle to Emile Zola, great philosophers and writers have been exploring the difference between the drives that make our lives significant, and the urges that bring us crashing down.

The solution is to establish a structure for success, record it so that we can turn to it when instinct takes over, and then place reminders in our lives that lead us back to the path that we really want to be on.

In the video that my mentor Craig Ballantyne put up today on YouTube, that "Structure" is "The Four Pillars of Success."

The success structure that I envision is a bridge leading to the ideal world I want to live in and the ideal fully realized person I want to be. The paradox is that in order to fully enjoy your self realization, you have to behave as if you've already arrived in your ideal world.

And so you create that world from moment to moment, by starting your day with a plan that works for you.

Mine includes reading and writing down my eating intentions for the day as the very first thing I do after I've had a big glass of water and made my coffee. 

I do this every day so that I know when I'm drifting away from my intentions. This doesn't make me perfect- far from it, but it helps protect me from disaster most days.

Now that my work is in helping others transform, I see that we all have this inner teenager that wants to blow everything off and just feel good in the moment. 

There are good things about the inner teen. Mine loves music, clothes, jewelry, showing off, chocolate, chardonnay,credit cards, gambling, romance, Facebook, gossip magazines, you get the picture.

The inner teen wants to live life and experience it to the fullest. So much of the hard work we do goes toward being able to provide fun for this young person inside us. I have discovered that wine, sugar, and carbs, cause too much blowback to be worth indulging in, but there are so many ways to enjoy life that hurt less and that bring on fewer, if any regrets.

We get so busy, women and men alike, that we don't have enough Fun, and then the inner teen rebels and demands pleasure: Usually in the legal and easily obtained form of food.

The answer is more healthy pleasures and enjoyment in life- not less! These are found in art, sport, community involvement, and learning of every kind. Take up drawing, the guitar, archery, anything that will add enjoyment to your life that isn't junk food.

Years ago when I started Turbulence Training, I slowly came to realize that I had been performing "Junk Training" for years. Over the past five years, I've been learning to do without junk eating, thinking, and living as well. I am so far from this ideal person I dream of being, and yet I am the happiest I've ever been.

So today, start to build your structure by writing down some of your dreams, and your intentions for making them real.  It will hold you up, and take you where you want to go when you climb back on.

Saturday, October 12, 2013

What Is The Best Way to Lose Weight and Keep It Off?

The best way to lose weight and keep it off for good is to find what works: and Keep Doing It.

This begs the question: If it really is that simple, why is it so hard?

My answer is that there is a part of you, Freud called it the "id," Carl Sagan described it as the primitive brain, and I think of it as my "Inner Teenager," that wants you to forget everything you know about health, balance, and moderation so that it can have whatever it wants.

So to my advice to "find what works" we have to develop a strategy to help us keep doing it.

Let's get down to specifics.  The primary basis of successful long term fat loss is a change in eating habits.  You must identify the eating habits that are making and keeping you fat, and then you need to change them.

Here is an example of an eating habit that has to change for permanent fat loss to take hold:

Many of the women I know who struggle with too much body fat eat a surprisingly small amount of food: especially by volume.  Their taste buds and appetites seem to be turned off by simple unprocessed foods.  The idea of a spinach omelet, or even a simple bowl of oatmeal with some fruit is so unappetizing to them that they skip breakfast completely, leaving them so hungry that they grab a donut in the office at 11AM, or they buy a scone at Starbucks.

Then, the "Hit" they get from the sugary treat drives them to snack all day long.  Even worse, the manufactured yumminess of the commercially prepared snack ruins their appetite for simple, home-made food.

Do you know any busy moms who feed their kids but forget to eat breakfast themselves?

 I sure do, and when you're out working, or volunteering, or running errands, highly processed nutrient-poor foods seem to be everywhere.  Case in point: what are candy bars doing at the checkout counter at the hardware store?  Making money for the company that owns the store that's what.

So to busy people everywhere I say:

Eat a nutrient dense breakfast of whole foods with plenty of healthy fat, moderate protein, and lots of fiber.  (And yes, that fiber can come from vegetables- it does not have to come from bread and cereal.)

I know, I can hear you now: "That sounds like boring food that is hard work to prepare."

  Maybe it is at first, but if you prepare and eat real food on a regular basis, your taste buds will re-awaken, your energy will increase, and your waistline will shrink because real food tends to be filling and anti-inflammatory.

So what if you do start to shop for and prepare your own real  food on a regular basis?  What happens when you start to lose weight, you get bored with your eating routine, and you start to hunt for scones again?

You need a written record of your fat loss strategy that you can turn to to help you get your head on straight again.

In my work at Gordon studio, I have found that my students who come to train, dance, and transform have a wealth of knowledge about what works for them in terms of eating for fat loss: but they stop using that knowledge!

They acquire what I call:
Fat Loss Amnesia.

So I'm going to make a simple request to help you build your own fat loss strategy.

For just three days: Yes just three days, I'm going to ask you to make and eat breakfast at home, and write down what you made.

Use This For Three Days.
This is powerful in two ways:  Studies show that people who write down what they eat lose twice as much weight as those who don't, and you will have the beginning of your own "Real Food Strategy for Fat Loss."

I want you to get the benefits of being in charge of what you eat, especially for your first meal of the day.

Here's what I had this morning:
2 eggs from a friend's hens
2 slices uncured local bacon
Asparagus sauteed in coconut oil with onions and celery.

It's noon, and I'm still feeling satisfied and energized.

You could also have 1 cup of strawberries with 1 cup of greek yogurt and 1 oz chopped raw almonds.  Add cinnamon and a few drops of stevia if the yogurt is too tart.

Of course, if you don't have my issues with sugar and grains, your breakfast choices are much broader.

So prepare your own real food breakfast for three days, write down what you made, and let me know how it goes.  My guess is that you will have more energy, and fewer cravings throughout the day: leading to a looser waistband at the end of just three days.

Tuesday, October 8, 2013

How Do I Stop Bingeing?

Anyone who has ever had a weight loss goal knows that concentrated periods of over overeating, usually in private, will derail fat loss efforts and lead to serious feelings of regret. The International Journal of Eating Disorders states that,

"Binge eating is closely related to obesity and excessive weight gain, as well as the onset of diabetes, hypertension, and psychiatric disorders such as depression."

So why in the world do we do it, and how can we stop?
Today: Find a place to rest
and think about solutions.

As to the why, to put it simply:

1. Dieting leads to hunger
2. We resist our hunger until our appetites build to the breaking point.
3. Thoughts of stimulating, calorie dense foods become overwhelming.
4. Snack seeking behavior begins, we eat the first bite, and instinct and compulsion take over until the binge food is gone, or we collapse in defeat and exhaustion.

Does that sound about right?

There are so many hyper-palatable foods available now that modern life is a minefield of temptation.  I was talking to a Gordon Studio member about the number of eating cues we regularly pass on the drive downtown to TT class.

 My favorite is the ice cream cone that is bigger than me on one corner, with a young guy spinning a pizza sign on the other.

Yes, the people who sell binge food want our money, and they know how to get our attention.  Once they have our attention, it is difficult to resist the desire to buy and consume what they offer.  On top of that, if you have managed to exercise and eat sensibly long enough to get a body you can be happy with, all of a sudden a little voice starts to whisper to you,

"You look just fine, great even, so what could it hurt to have a little treat?  Look around.  What? are you trying to be better than everyone else?  Everybody else eats sugary, salty, starchy, oily snacks and they love them!"

There is a part of you that wants the "Hit" that comes from sugar, flour, trans fats, and chemical flavorings.  Some of the same science that was used to addict people to nicotine has been transferred over to the manipulation of snack food.  So how in the world do you break free?

After 43 years of struggling with binge eating, (the first binge I can clearly remember happened when I was around age six) I can call myself an expert on this painful habit.  I have learned to manage it enough so that I am enjoying a happy life in the world of sharing fitness with my students and readers, but I still fall into the pit of bingeing despite all that I know, and all that I do to prevent it.

There is hope though!

I have a clear goal, and that is to leave binge eating behind by using the best strategies I know for staying nourished, satisfied, and emotionally balanced, one day at a time.  Each day of sane healthy eating is a gift and a treasure that I weave together to create the strength to let over-eating cues wash over me and pass away without causing harm.

So here are some practical behaviors that soothe and quiet destructive eating impulses.

1.  Eat nutritious, satisfying food, and drink plenty of water.

The solution to hunger is satiety, and I believe that satiety comes from eating nutrient dense food with an appropriate balance of fat, protein, and fibrous carbs.  What is the appropriate balance?  Here is where things get challenging, because it is different for all of us!  Your appetite is as individual as you are- just like your taste in clothes, or romantic partners for that matter.

 (As a matter of fact, the food I sometimes crave reminds me of the guys I used to crave:
 Tempting, a little dangerous, and likely to cause terrible regret after a few moments of pleasure.)

Bottom line, you need to eat enough healthy satisfying food to achieve satiety each day.

2. Know yourself.

If you have a serious problem with binge eating, help is available at Overeaters Anonymous, and Food Addicts Anonymous,  If you want to examine overeating's role in your life, ask yourself these questions:

Are there foods I always overeat?
During the days when I am happy and at peace with food, what do I eat?
During the days when I am happy and at peace with food, what do I do?
What kinds of situations cause me to start the food seeking behaviors that hurt me?

3. Look for solutions.

Books like, "The End of Overeating" by David Kessler, "Why We Get Fat and What to Do About It" by Gary Taubes, and "Abstinence, Members of Overeaters Anonymous Share Their Experience Strength and Hope, By Overeaters Anonymous, and even my book, "Keep the Change: Transform your Body For Good" by Catherine Gordon, can be a place to start looking for answers.  Just be aware that what works, in my experience, is never exactly the same for anyone who wants to overcome binge eating.

Finally, I believe that we look for satisfaction in food when there is an empty space in our lives that needs to be addressed through fulfillment.  Here is a hint as to where to look for that fulfillment.  Ask yourself one more question today:

What do I love doing that could be of service to others?

When you come up with an answer, start to do that thing, or volunteer that service, or simply begin by practicing and studying it.  This has an excellent chance of beginning to fill the empty space that seems to be calling out for the kind of eating behavior that hurts you.

Sunday, October 6, 2013

How Do I Break Through a Weight Plateau?

Now that we're in the middle of our third

        Turbulence Training Transformation Contest at Gordon Studio,  some of my students have been asking how to deal with a fat loss stall.

First, we have to consider whether your basic fat loss/body transformation  strategy is dialed in.

Here is that basic strategy:

1. Choose a nutritious whole food plan that satisfies your appetite, while allowing for a moderate energy deficit.
My program can be found here: Complete Sugar Freedom Diet.

2. Perform transformative exercise consisting of a full body warmup, resistance training, and intervals to shape the body, stimulate fat burning through increased metabolism, and moderate appetite.  

30 minutes three times a week is optimal: This has been demonstrated through research, and in my experience at Gordon Studio.

3. Get at least 7 hours of sleep a night, ideally in a dark room.

I know, I know, in our busy modern world those three elements can be a challenge to bring together, but I trust my clients when they tell me that they are following those three strategies, but  fat loss still appears to have stopped.

It may be possible, even likely, that muscle growth is masking fat loss when it comes to the numbers on the scale, but if frustration is occurring because the scale hasn't moved in over two weeks (the absolute minimum amount of time that must pass before you even start thinking plateau) here are some strategies you can add to your program that do not include additional calorie cutting.

(Note: nothing is more likely to backfire than further restriction of nutrition, especially if you are doing 

        Turbulence Training. In my experience, trying to get off a plateau by further restricting food intake leads to overeating blowouts.  Then you're not just stuck- you gain weight.)

1. Drink and record 8 eight ounce glasses of water a day. 

 Go ahead and argue, but I've seen it time and time again- busy people get dehydrated, and I really don't know any one who can metabolize fat in a state of dehydration.  I drink the juice of up to half a lemon in water every day.

 Here is the entry from Web MD explaining lemon's use as a dietary supplement:

"Lemon is a plant. The fruit, juice, and peel are used to make medicine.

Lemon is used to treat scurvy, a condition caused by not having enough vitamin C. Lemon is also used for the common cold and fluH1N1 (swine) flu, ringing in the ears(tinnitus), Meniere's disease, and kidney stones. It is also used to aid digestion, reduce pain and swelling (inflammation), improve the function of blood vessels, and increase urination to reduce fluid retention.

In foods, lemon is used as a food and flavoring ingredient.

How does it work?

Lemon contains antioxidants called bioflavonoids. Researchers think these bioflavonoids are responsible for the health benefits of lemon."

2. Add 30 minutes of restorative movement 3 times a week. 
Restorative movement is walking, yoga, flexibility practice, or any movement that doesn't go much above a 4 on a scale of 1 to 10 on the rating of perceived exertion scale.  
This recommendation is based on my personal experience.  We do have proof that this very low intensity movement uses fat and preserves muscle, but I think it works because it provides pleasurable movement.
To explain further, I believe that, very often,  we over-eat as a pleasure seeking behavior.  If you can get that same enjoyment out of movement, that's a genuine win/win situation.

3. Meditiate.
I can hear you now, 
"Who has time to meditate?" 
"How do I learn to meditate with out wanting to jump out of my skin?"
"Will meditation interfere with my beliefs?"
I would never recommend any practice that would give you an uneasy conscience, but when I added daily meditation back in 2009, my body and my life went to the next level of transformation.  20 minutes a day with a guided meditation program on my iPod was incredibly effective, and I continue to love this practice to this very day.
Here is an affiliate link to the program I use:
I'm actually going to Kelly Howell's site today to get the Ultra Weight Loss download.

Finally, I think that we need to find more and more ways to get enjoyment from our healthy transformative habits.  I wanted to lose weight and fat in order to live a more fulfilling life, and my students want the same thing.
Very often, pleasurable non-food behaviors help fill the empty space we used to fill with food.
Hydration, restoration, and meditation might just be the three keys to getting off of that weight loss plateau for good.

Saturday, October 5, 2013

Be Beautiful Now.

Last week I was moving files over from an old computer when I came across this photo.  My computer skills have always been a little haphazard, so I'm not really sure when this was taken. It was probably sometime in 2004, when my internet-influenced fat loss journey began.

January, 2004
 Whatever you may think about the plethora of programs being sold on the internet,     
 urged me to do something very effective- take a before photo.  No bikini in this one!  I post the picture here because I want anyone reading this to know what the woman in that picture knew.

She thought she was already beautiful.

Recently my sister told me about a conversation she had years ago with our Mom.  My sister was feeling distressed over her own looks and Mom told her to be beautiful now.  She said that my sister should choose her clothes, make up, and hairstyle based on what would make her feel the most beautiful in that moment, no matter what she happened to weigh.

I can say that she has always followed that advice, and as a result I have always found my sister lovely to look at, and from the reaction of people around her she brings beauty with her wherever she goes.  Of course now that I think of it, the way she treats people, with kindness and genuine interest, certainly gives the impression she makes a special glow.

Be Beautiful Now

The process of physical transformation is full of paradoxes like this one:  In order to change profoundly, and get all the way to your goal, you must accept yourself completely in this moment.  

As I come closer and closer to the weight, size, and measurements I have chosen for my goal, have to become even more accepting of myself in order to avoid going completely nuts!  My rational mind thinks that with all of the skills and experience I've earned over the past seven years the the push to the finish line should get easier and easier.

I know how to eat, how to lift, how to move, and even how to think.  Indeed those processes do get easier.

Go ahead and learn the skills that lead to physical transformation.  They do work and they will serve you well, but they may not take you all the way to your goal if your greatest challenges are emotional.

If I have to name the greatest emotional obstacle to losing weight for good- it is fear: the fear that when you arrive at your chosen destination the imagined reward won't be enough.  

That perfect measurements won't equal universal acceptance.  I think the essential purpose of this blog has been to help me figure out what in the world I've really been after all these years, and I thought I found it in the concept of perfect physical well being, something I thought I could go out and create for myself.

As  I get nearer to that place physically, it becomes abundantly clear that it's never been about how I look.  It's about how I feel, and about what I do.  I encourage you to ask yourself this question,

"What do I want to do that is being limited by the the state of my appearance, or by my thoughts about my appearance?"

The great challenge is then to go start doing those very things.  I accepted that challenge in July of 2012 when I signed a two year lease on the building that would become Gordon Studio.  My students accept that challenge whenever they step into one of my    Turbulence Training  classes.

Yesterday afternoon, we did the finisher that my colleague and friend Mike Whitfield taught to the trainers at the 2013 Turbulence Training Summit.  

My students had never seen some of the exercises before, and I was so proud of their trust and willingness when they did exercises like the SCREACH, and the Mountain Climber/Burpee combination.

Back to the Woman in the Picture

Even in those days, if I did my hair, put on my makeup (which I happen to enjoy doing), and wore my favorite color, I felt beautiful.  That was, and is, my secret.

So as I step onto the fast track toward releasing Sugar Freedom, I have two vital jobs.  I have to feel the fear of success and let it pass thorough me without blocking it with food, and I must go ahead and choose to be beautiful now.

Go ahead and try it.  You don't have to tell anyone what you're up to, and it may end up being your secret too.