Three Diet Fixes You Can Use Right Now

Portable Breakfast

Delicious: So slow down and enjoy your food.

Three Diet Fixes You Can Use Right Now

1.  Find out exactly how much you are eating with

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: 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.

Gordon Studio closing due to floor damage

Most of you will have heard by now that the floor was severely damaged at Gordon Studio last Friday.

As a result, I will be closing the studio, and turning my energy to enhancing Sugar Freedom and my on-line fitness program design business.

You can contact me here:, or at 209-532-2235 until mid July.

I am currently designing 6 week transformation programs at avery reasonable cost for studio members.

You can get Sugar Freedom here:, and I will also be creating “Catherine’s Meal Plans.”  These are informational examples of my personal eating strategies intended to educate people about the Ketogenic lifestyle.


To all of my students, you have achieved world class results.  Never forget to put form before volume, posture before “Pushing,” and you will get beautiful results wherever you train.





Fat Burning Breakfast Recipe

My clients have been asking for a fat burning breakfast that’s portable, and here it is:

Baked quiche cups

Olive oil to coat muffin pan

2 cups spinach leaves, chopped

3/4 cup(s) cheese, cheddar, sharp, shredded

or Jack cheese

4 eggs, beaten

1/4 cup red bell pepper: diced

1/4 cup onion: diced

1/2 teaspoon garlic powder

Salt and pepper to taste

3 drops red pepper sauce (optional)

Heat the oven to 350°F.

Lightly coat a 12-cup muffin pan with olive oil.

In a large bowl, combine spinach, cheese, eggs, bell pepper, onion, seasonings, and pepper sauce, if using. Mix well. Divide mixture evenly among the muffin cups.

Bake at 350°F for 20 minutes, or until a toothpick inserted in the center comes out clean.

Makes 12, 2 per serving.

Breakfast Quiche  Cups: If you don’t have a muffin pan, pour the mixture into an 8- by 8-inch glass baking dish or a 9-inch glass pie plate. Bake at 350°F for 20 to 25 minutes, or until tester comes out clean. Cut into 6 pieces.

Note: Freeze the leftovers for an easy breakfast entree you can warm up in the microwave.

Plus, you can add bacon and make it a take along brunch.  Why cheat when fat burning food it this good?

Portable Breakfast

Portable Breakfast

Free Tracking Tools To Get Off Of Sugar, and Get Results.



Today, we begin Catherine’s Bootcamp at Gordon Studio.

The participants will be cutting out sugar and grains, and taking on a challenging regimen of weight lifting, high intensity intervals, plus flexibility and balance training.

When we put these elements together, extraordinary transformations occur.

By far the most important tool for fat loss is proper nutrition.  The program I have developed, Sugar Freedom, gives you the fat burning foods, meal plans, and recipes that have helped my clients and readers to lose literally thousands of pounds.  Changing the content of your eating plan is the most important thing, in my experience, but tracking macronutrients and yes, calories, is key for success.  

Tracking is especially helpful if fat loss slows down, and you want to be sure you are eating in a way that is consistent with your goals.

The completely free tracker that I use can be found at

I use it every day as it tells me my calories, protein, fat, and carbohydrate content, plus the percentage of these macronutrients.  For those of you doing a fitness training program, it is important that you eat sufficient protein.  One of my simplest tips for getting enough is to add canned tuna to a simple green salad, or to add extra egg whites to the whole eggs I have in my morning omelet.

A free macronutrient calculator for starting a ketogenic fat loss program can be found here:

Remember, what gets measured gets managed, and these sites can help you manage and measure at no cost.

Finally, if you are getting off of sugar and grains Monday, be sure to have broth or bullion on hand to drink if you have cravings, or if your energy feels low.  Eating Sugar Freedom style can cause your sodium levels to become depleted, and organic chicken broth or bullion can bring them up, and make you feel better fast.

Here’s to vibrant health and a beautiful Summer for all of us.

Catherine’s Bootcamp Starts Monday, June 6th

Here is the new schedule starting June 6th, 2016

Monday: G-Lift 8AM, 3:30PM, 4:30PM, 5:30PM, 6:15PM

Tuesday: G-HIIT 8AM, 3:30PM, 4:30PM, 5:30PM

Wednesday: G-Lift 8AM, 3:30Pm, 4:30PM, 5:30Pm, 6:15PM

Thursday: G-HIIT 8AM, 3:30PM, 4:30PM, 5:30PM, 6:15PM

Friday: G-Lift 8AM, 4:30PM, Adult Center Ballet: 5:30PM

Our 2 and 4 week challenge bootcamps include measurements, photos, measurements, and suggested meal plans.

In our most resent challenge every single participant lost pounds and inches.  Your first two sessions are free.  Arrive 20 minutes early for an introduction to the program.

(209)532-2235 or leave a comment below.


See you in the studio for results: Guaranteed.

Take The Waistline Challenge

When I train clients at Gordon Studio, one measurement lets me know that my clients are getting leaner, stronger, and younger.  That measurement is waist circumference.  Not only does a smaller waist look great, but it’s an excellent indication of vital improvements in health.  According to an American Cancer Society report, that was published in the Archives of Internal Medicine, “Having a larger waist was associated with a higher risk of death whether the RWM_7591person was normal weight, overweight or obese.”  That’s the bad news.  The good news is that proper nutrition, resistance training, and interval training can shrink your waistline fast.

My students have lost literally thousands of pounds and inches since the studio opened in the Fall of 2012, and with every transformation challenge I present, we learn more about what it takes to get not just lighter but tighter, especially in the middle!

Our next challenge stars Monday, June 6th.  You can choose a 2 week quick start program for $50, or a four week program for $80.  You get all of your training for the month, plus sample meal plans, shopping guides, recipes, and even an eating out guide.

The best part may be the social support you will get from your fellow students.  We love to cheer each other on.  Come be a part of the waistline challenge, and get ready for one beautiful Summer.  For info call 209-532-2235, or e-mail


Get in Shape This Summer: Gordon Studio’s Next Challenge Begins June 6th

Our last challenge was a triumph with an extraordinary success rate of 100%.  Everyone lost pounds and inches, and I was so impressed by the improvements in strength and technique that the challengers achieved.  I don’t know when i’ve seen a group of 10 women get in better shape so fast.

The fat loss formula we use at Gordon Studio is this: Nutrition+Resistance Training+Intervals+Recovery.  Add in the the support that you get from a challenge team and you can be sure to get results.

On Monday, Wednesday, and Friday we will lift using body bars, barbells, and dumb-bells.  We emphasize form over volume to ensure safety.  On Tuesdays and Thursdays we do High Intensity Interval Training to accelerate fat loss.  I may add Kettlebells to the training sessions to increase intensity.

In addition, my years of training as a dancer and choreographer have me convinced that elements of jazz and contemporary dance add the finishing touch to a great transformation.  Balance, grace, and flexibility don’t just make us look better, they make the activities of daily living so much more enjoyable.  I incorporate these into the training session to to elongate the muscles, and because dancing to great music is fun.

The  2 week challenge costs $50, and you can add the next 2 weeks for just $30 more.

Please contact me: or call 209-532-2235

“You would kill me!”

Recently, I asked an acquaintance if she would like to train with me, and this was her response, “You would kill me!  Even walking is too hard.”

The truth is that our motto at Gordon Studio is: “No Pain Ever.”  I am committed teaching all of my clients great form so that they can achieve their health and fitness goals.

What’s more, in four years of helping my students lose pounds and inches, I have discovered that training doesn’t have to hurt in order to get you fantastic results, including looking and feeling younger and more attractive.

Still scared? Come take a free class and see for yourself.  Leave a comment, e-mail me at, call 209-532-2235, or click on the class schedule above and arrive 20 minutes early for a free consultation before your class.  You will be amazed at how much better you can look and feel after just two weeks.  Guaranteed. What’s so scary about that?


Please Catherine, don’t hurt me!

Your Summer Body Breakthrough

The Summer Body Breakthrough begins Monday, June 6.  Call 209-532-2235 or email to reserve your spot.

I have learned so much from my amazing clients over the past 4 years since I began working professionally as a personal trainer.

Nutrition, training, mindset, and group support make for an unstoppable combination when it comes to body and health transformation.  Every single one of the women you see below got off of sugar, followed a consistent training plan, and gave each other support and encouragement to stay strong.  The results?  Everyone lost pounds and inches. Even better, we all discovered a new love and respect for the power of learning to lift weight with perfect form.

Now it’s time to announce the Summer Body Breakthrough.  There will be two 2 week sessions available, including new classes at 8AM Monday through Friday starting June 6th, and concluding June 27th.  Please click on the Class Schedule link to see all of the other available class times.

Each 2 week session will cost $50.  If you commit to both sessions, the cost will be $80 for the full 4 weeks.

What do you get with the Summer Body Breakthrough?

1. You get the Sugar Freedom program, including meal plans, shopping guide, and recipes.

2. Goal setting consultation with before photo, measurements, and individualized coaching on sticking to your food and fitness plan.

3. All training sessions: 5/week.

4.  100% Satisfaction Guarantee.  You must be completely satisfied with the program or your money back: no matter what.

What kind of results can you expect?  Our top challenger lost 8 pounds and almost 10 inches.  The average result was 5 pounds lost in just 2 weeks.  Most clients lost at least an inch off of the waistline, and several lost even more.  All of the participants reported increased strength, energy, and well being.

Perhaps the most valuable thing you will learn during the body breakthrough is the fact that you really can re-shape your body, and look and feel younger when you combine nutrition, resistance, and interval training.

Call 209-532-2235 and reserve your spot today!

Our First 2 Week Challenge Was Fantastic.

Our First 2 Week Challenge Was Fantastic.

Free Mini Seminar

This Saturday, April 23rd at 3PM, you are invited to come explore new techniques for goal setting: and goal getting! 291 S. Washington St. Sonora, CA

Come see the latest additions to the “Wall of Fame,”  enjoy refreshments, and learn simple effective techniques for getting your head in the game so that you can win at body transformation.

Leave me a comment, e-mail me at, or call 209-532-2235 to reserve your spot.  Dress is casual, and don’t worry, you don’t have to train at this event!

Check out the transformations in this video, and get ready to achieve your own.