Monday, April 14, 2014

Easter Week Doesn't Have To End With Sugar Week.

How to Beat the Sugar Rush This Easter

Easter is just around the corner, bringing with it promises of egg hunts, candy-filled baskets and lots of family fun.  In fact, according to a recent study by the National Confectioners Association, Americans will spend around $2.26 Billion on treats this holiday season, with over 90 million chocolate bunnies and 16 billion jelly beans expected to be sold.

These numbers are staggering when you consider that the typical American eats about 130 pounds of sugar per year. And with obesity at an all-time high, there’s no better time to review the dangers of sugar as well as how to counteract the onslaught of such foods during this time. 

The Effects of Sugar on the Body

The overuse of refined sugar has a well-documented effect on the body; being linked to ailments such as hypertension, hypoglycemia and diabetes.  Sugar can also increase the fat levels in your liver to become a leading cause of liver disease. 
Additionally, sugar is known to accelerate the aging process. Studies have shown that sugar and other high-glycemic carbohydrates (such as breads, starches and pastas) affect the collagen fibers that make up skin.  Over time, this can lead to reduced skin elasticity and a potential for increased skin damage, lines and wrinkles.
Finally, sugar also affects the body’s dopamine levels, leading some experts to say that it is just as addictive as cocaine. 

Avoiding Sugar This Easter Season
Despite the temptations, there are plenty of opportunities to beat the sugar rush this holiday. One of the best suggestions is to replace the candy with choices such as dried fruit, popcorn and nuts.
Building an Easter basket for your loved ones? Then consider filling it with books, fun toys and flavored teas instead of sweets. Not only will you save additional empty calories but you’ll start a healthier tradition for your family.
And if you must have chocolate, reach for dark chocolate instead. Not only does dark chocolate (especially those with at least 70 to 80% cacao) has less sugar than other chocolates, it is loaded with antioxidants that have been shown to slow the aging process and lower risk of heart disease.
Getting a head of the sugar rush this holiday doesn’t have to be a burden if you plan correctly. For more tips on how to live the sugar-free lifestyle, head over to 

You will find my complete 3 step program to end sugar cravings, lose fat, and look younger: for good!

===>Click Here For Sugar Freedom.

Sunday, March 23, 2014

Accepting Abstinence

As I look back on the past 49 years of my life, the happiest times, and the times when I made a difference, were all during periods of abstinence.
What do I mean by abstinence?  Well, for me, it means that I don't drink alcohol, and I don't eat my trigger foods.
I gave up drinking for the first time when I was a senior in college.  What a wonderful decision that was.  My dear friend and room-mate Mary Louise joined me in that choice, and the parties and adventures of senior year were so much fun because we actually remembered them, and we didn't have hangovers the next day.
It was 1986, and that was also the first time gave up sugar by following the Diet Center program.  It sure worked, but the fat and calories in that plan were so low that every week or so I would break down and binge.  How low?  The plan had a total of 1 tablespoon of fat at 950 calories for the entire day.  Yikes.
About 2 weeks ago, we had to have our beloved Shepherd/Queensland heeler mix Tippy put to sleep due to the pain and frailty of old age.  I didn't realize how heartbreaking losing my dear shadow would be, and I used the pain as an excuse to start drinking wine again.  The effect of the wine opened the door to my trigger foods, and now I sit here and write this feeling like all of the wonderful physical accomplishments of the past 6 weeks have come undone.
I know this isn't really true.  I've poured out the wine, and I've created my meal plan for the day. I know that we learn from our mistakes.  As a matter of fact, the entire Sugar Freedom program is a result of writing down what I've learned from my mistakes, and from my victories and those of my students.
For me, when it comes to alcohol and sugar, none is vastly better and easier than some.
The key to living this way is filling your life with things that are more fulfilling than your trigger foods and drinks.  Faith, family, fun, community, your work, and your passions will have room to grow when you let go of the foods and behaviors that are holding you back.
Every morning I find it best to sit quietly and form a plan for staying on the road to happiness, health, and productivity.  I started doing this back in 2008, and although this practice doesn't always save me from myself, it has given me that awareness of the difference between good days, and days that hurt.  Good days leave alcohol, sugar, and grains out, and let life and action in.
I miss Tippy, but that's not a reason to hurt myself more with wine and junk food.  Besides, I know that there is a dog out there for me and my family, and I need to keep my eyes open so that I won't miss him- or her.

Friday, February 28, 2014

How To Eat Clean

For years I have heard the phrase “Eat Clean” used as good advice for reaching your fat loss and transformation goals.  In addition, eating clean can lean to the elimination of cravings, and a wonderful feeling of balance around food.
I think you can all imagine that clean eating leaves out processed high sugar foods, but what does “Eating Clean” mean for you personally?  I know plenty of people who can eat oat bran, bananas, and almond flour and not get triggered.  The foods I just mentioned don’t leave me with a sense of fullness and satisfaction, but that doesn’t mean they won’t work for you.
So how do you discover what your clean foods are?  You test and experiment.  Here is a simple test for all of the foods you may be considering for your personal clean eating strategy.  Ask yourself these questions about the food you are considering:
“Can I eat one standard serving of this food without immediately wanting more?”
And, “After I eat this food, do eat end up overeating for the rest of the day?”
It is question number two that I have found to be most effective in helping me find my personal clean eating strategy.  Let’s take the humble banana for instance.  Eating a banana may not send me off on an immediate binge, but it does contain enough fructose to stimulate a higher insulin response, which does leave me feeling vaguely unsatisfied.
The great news is that experimentation has led me to a wonderful food that I can include on special occasions: organic, soy free dark chocolate like Taza brand.  My husband got me some as an anniversary gift.  I enjoyed it that evening and the scale was actually down the next day.  How cool, organic dark chocolate as plateau buster.
I have learned that trigger foods are highly personal and often quite surprising.  After 2 weeks on the Sugar Freedom Diet, and certainly once you reach your fat loss goal, it can be a very good idea to test new foods in order to add variety and enjoyment to your eating plan.

Once you get in touch with how your body reacts to new foods, you can develop your personal strategy for eating clean.
All of my clean eating strategies can be found in the Sugar Freedom plan including, food lists, recipes, and meal plans for permanent fat loss:  Find it Here 

Wednesday, February 19, 2014

This Is What Happens When You Get Off Of Sugar.

Back in 2008, when I finally began to succeed at permanent fat loss, my diet was all about appearance.  I wanted to look and feel young again, and I was willing to go to any lengths to get to my goal, even if that meant throwing out everything I'd ever learned about weight loss.

I had to stop exercising for hours a day, and start training strategically.  I had to walk away from any foods that came in a bag or a box, and I had to give up all added sugar.  After 35 years of dieting and feeling hungry and deprived, it worked.

Now, in 2014, the hard evidence on the poison power of sugar is adding up.  I'd like to share part of this article from Dr. Mercola's website:

Connection Between Sugar and Chronic Disease Strengthened by New Research

A recent study published in the peer-reviewed journal JAMA Internal Medicine4examined the associations between added sugar consumption and cardiovascular disease (CVD) deaths. The study did not include naturally occurring sugars in the diet, focusing only on added sugars. The study, which thankfully has met with robust media coverage,5, 6, 7, 8 found that:
  • Among American adults, mean percentage of daily calories from added sugar increased from 15.7 percent in 1988-1994 to 16.8 percent in 1999-2004
  • Mean percentage of daily calories from added sugar decreased to 14.9 percent in 2005-2010
  • Most adults (just over 71 percent) get 10 percent or more of their daily calories from added sugar
  • Approximately 10 percent of American adults got 25 percent or more of their daily calories from added sugar in 2005-2010
  • The most common sources of added sugar are sugar-sweetened beverages, grain-based desserts, fruit drinks, dairy desserts, and candy
Americans get, on average, about 350 calories a day (equivalent to about 22 teaspoons of sugar and 25 percent of their daily calories) from added sugar in the diet. According to this study, those who consume 21 percent or more of their daily calories in the form of sugar are TWICE as likely to die from heart diseasecompared to those who get seven percent or less or their daily calories from added sugar.
The risk was nearly TRIPLED among those who consumed 25 percent of their daily calories from added sugar. At present, about 600,000 Americans die of heart disease each year,9 and it's the leading cause of death among both sexes. Not surprisingly, the authors concluded that:
"Most US adults consume more added sugar than is recommended for a healthy diet. We observed a significant relationship between added sugar consumption and increased risk for CVD mortality."

I am so grateful that current science is validating what I have experienced for years.  By eliminating added sugars, and the foods that turn right into sugar when we eat them (i.e. whole wheat bread) we can eliminate cravings, shed fat, and look younger.

I have put years of tracking and recording what I ate to overcome obesity, and it can all be found in Sugar Freedom. 

The entire Sugar Freedom Program is on sale including Sugar Freedom XP, the extra powerful 2 week program that can free you from sugar cravings, and give you energy, fat loss, and the glow of health.

More and more voices in health, including the World Health Organization, are urging us to get added sugars out of our diets.

Please click here to find out exactly how.

Friday, February 14, 2014

Are You Ready to Get Off Of Sugar?

After I put  the final touches on Sugar Freedom XP last Friday, my husband told me he had read a serious article on the danger of sugar in the San Francisco Chronicle.  Here is the headline for that story: “Sugar Tied to Fatal Heart Woes.” 
I read it with my heart pounding, and then I turned to the web to see if there were more headlines trending on the dangers of added sugar.
Web MD stated the facts quite clearly, so I’ve quoted reporter Dennis Thompson’s article here:
“Doctors have long thought extra sugar in a person's diet is harmful to heart health because it promotes chronic conditions such as obesity and diabetes.
But the added sugar Americans consume as part of their daily diet can -- on its own, regardless of other health problems -- more than double the risk of death from heart disease, a new study from the U.S. Centers for Disease Control and Prevention has found.
The average American diet contains enough added sugar to increase the risk of heart-related death by nearly 20 percent, the researchers said.
And the risk of death from heart disease is more than doubled for the 10 percent of Americans who receive a quarter of their daily calories from sugar that's been added to food, said CDC researcher and study lead author Quanhe Yang.”

As I read through story after story on the implications of the U.S. Centers for Disease Control and Prevention study, I became more and more excited by the implications of this new proof of sugar’s toxic effect.  Who could argue with the CDC?  This study could be vindication for those of us who have been saying sugar was the culprit in the obesity epidemic all along.  Now everyone would flock to Sugar Freedom to learn how to get off of sugar.

Then I realized that these numbers indicating that the 10% of Americans who get a quarter of their daily calories from added sugar are at double the risk of heart disease represent real people with serious health risks ahead of them: either that or they face the significant, and often quite difficult task of getting off of sugar. 

It’s hard to jump up and down with joy over the fact that you have an opportunity popularize your diet, when you realize that the people who need it are facing real risks to their health.  

It’s easy to smile about fitting into your skinny jeans, looking younger, or having plenty of energy to enjoy life.  But my smile fades when I think of the people who need to get off of sugar in order to prevent diabetes and heart disease.

And so, here is where I want to respectfully and soberly say that Sugar Freedom XP is here, and that it is on sale through February 17th.  

SFXP is a new 14 day sugar detox that you can use to get off of added sugar for the first time, or that you can follow to get off of a fat loss plateau.  It is the food plan I use when I want to look and feel my very best.  I also recommend it to my personal training clients at Gordon Studio when they need to banish bloat and get glowing skin before a special event or photo shoot.

Sugar Freedom XP begins with a 3 day diet that eliminates sugar, grains, dairy, and nuts: foods that are featured on the standard Sugar Freedom plan.  Then you can follow the next 11 days of menus to continue losing fat, and come in for a “Soft Landing” without rebound weight gain.

In addition, you will get the entire original Sugar Freedom plan that takes you all the way from initial fat loss to maintenance with meals plans, shopping lists, and recipes.  Current owners of Sugar Freedom get SFXP as a free update to the original plan.

I hope you will take this opportunity to join me on the sugar free journey.  Whether you want to achieve Sugar Freedom for health, to look your best, or both, it is possible to get off of sugar and enjoy life to the fullest. 

Monday, February 10, 2014

Metabolic Dance Fitness- Discover it today at Gordon Studio

Introducing G-Mix 1 and G-Mix 2 at Gordon Studio

Catherine Gordon ACE, Certified Turbulence Trainer of the Year, Transformation Champion, as seen on ABC News in “Secrets of the Super Dieters” presents:
G-Mix 1 and G-Mix 2: Metabolic Dance Fitness
Catherine combines the latest science in fat loss and body transformation with yesterday and today’s Top Hits to bring you a dance fitness class that will give you fast, visible results Guaranteed.
G-Mix 1 at 9:30 AM every Tuesday and Thursday was created for the Senior or Beginner who wants to learn the foundational exercises that help create excellent form, while enjoying great music. G-Mix 1 combines the best movements from the worlds of dance and fitness with balance and flexibility training to improve your functional fitness, and your shape!
G-Mix 2 every Monday at 6:30PM and Tuesday at 5:30PM turns up the intensity and adds training techniques that will amaze you with their effectiveness.  By focusing on proper form, and incorporating strategic recovery periods throughout the class you will be in the “Transformation Zone” for the entire 45 minute class, and for up to 48 hours afterward!
Dance experience is not required in order to get all of the benefits of G-Mix 1 and G-Mix 2.  Your first class is free, so come discover how fun and effective Metabolic Dance Fitness can be with G-Mix 1, and G-Mix 2 at Gordon Studio.
Get The "Lean Hourglass" with G-Mix.

Saturday, February 1, 2014

Catherine's Zumba and Zumba Gold Classes End after This Week.

Catherine is Saying Goodbye to Zumba: Please support Melanie and April’s classes!

Dear Gordon Studio Students,
What a year it’s been.  It was such an honor to be named Turbulence Trainer of the Year, and being featured on ABC news in Diane Sawyers report: Secrets of the Super Dieters was an incredible surprise.
In addition, Sugar Freedom was launched in December, and I am currently an on line spokeswoman for the Home Workout Revolution.
As a result, I need more time for recovery, writing, and of course family.
I will no longer be teaching Zumba or Zumba Gold after the coming week: My last Gold class will be Thursday, February 6th.
Please send me an e-mail at with your address so that I can mail you a refund check for any unused classes.  Refunds will, of course, be available at the studio as well.
Starting Monday, Feb. 10th there will be TT at 5:30PM and 6:30PM.
Please continue to support Melanie and April’s excellent Zumba classes.  Melanie teaches at 6:30PM on Wednesdays and Fridays, and at 9AM on Saturdays.  April’s class is at 5:30PM on Thursdays.