Here’s how keto changed Susan Freeswick’s life.

Losing 100 pounds was just the beginning.

Keto King Cake? Yes, please. Based in New Orleans, Susan Freeswick’s Everyday Keto To Go Bakery satisfies your sweet tooth while keeping you on track with keto or any low carb and healthy lifestyle. Even more surprising than sugar-free donuts, churros, and cakes, is Susan’s story: before building her dream business, she lost over 100 pounds! Now fit, healthy and living her best life, Susan uses MCM Nutrition’s Exogenous Ketones in Lemon flavor to support her keto lifestyle. 

Susan’s Story

Before Keto

Eight years ago, Susan was struggling. It wasn’t just about her weight. She was going through a divorce, her mother was having serious health problems, and she felt unhealthy and unhappy.Susan remembers the moment when she knew she had to make a change: she was standing in aWalmart dressing room, crying because she could no longer fit into a size 18, and had to go up to a 22. She had tried every diet, and nothing had worked.

 

A Family Weight Loss Journey

Susan’s family decided to take a health journey together—not to lose weight, but to help support her mother’s declining health. At the suggestion of Susan’s sister, they all went on the keto diet. To their surprise, everyone benefited, not just from the health factors that a ketogenic diet brings, but through weight loss as well. Susan’s father lost 47 pounds, her sister lost 23 pounds, and her aunt lost 27 pounds. Susan herself lost a stunning 100 pounds, and was shocked to find she could fit into a size zero—something she never would have thought possible.

 

Launching a Keto Bakery

Before finding the ketogenic lifestyle, Susan admitted she was in a depression. “Being so overweight is unhealthy for your body, soul and mind. But my mom brought me back to life,” Susan said. “I needed to get healthy for her—and as I began cooking healthy food for my family, I started to feel better.”

It took years of healthy eating and exercise to lose the weight, but Susan was encouraged by her success, and has continued to live the keto lifestyle. As a chef, Susan had to change her way of cooking to improve her health. Cooking healthy meals for her mom inspired her. Soon, she began to develop keto versions of her favorite foods. After spending a year perfecting her own keto bread recipe, she posted a photo of the loaf on social media. A friend commented, “I would buy that!” 

Later that day, Susan submitted the paperwork to form an LLC. The next day, she launched Everyday Keto To Go, and sold her first loaf of bread—delivered to the friend who made the comment. Three months later, she introduced the Keto King Cake in a Gluten-Free King Cake Challenge, and a year later, she won Best Gluten-Free Bakery in the New Orleans Metro Area. Today, Everyday Keto To Go sells over 70 products, and plans to open a brick-and-mortar store by the end of August.

 

How MCM Nutrition Supports Susan’s Lifestyle

During the pandemic, Susan focused on her family, dropping intermittent fasting in order together around the table at breakfast, lunch and dinner. While she savored the family time, the calories began to add up, and she gained the dreaded “Quarantine Fifteen.” Searching for products to help her begin fasting again, she found MCM Nutrition’s Exogenous Ketones in Lemon flavor. She did some research, and was impressed with its clean ingredient list. MCM’s ketones provide vital nutrients, electrolytes and energy, and boost brain power. Susan uses the caffeinated version to get the energy she needs without feeling jittery.

“I was blown away by MCM Nutrition’s Exogenous Ketones, because in just two days, I was back into fasting. I dropped seven pounds right away,” Susan says. “I enjoyed the refreshing taste and the boost in energy. After I drink my ketones, I can clean my house, the bakery, and your house, too! It’s only 35 calories, so it isn’t breaking my fast—and it helps push me to the next level to keep to my 18:6 fasting time.”

The combination of intermittent fasting and keto helps Susan keep weight off and build muscle definition. When fasting, she begins her day with black coffee, and doesn’t eat her first meal until 2:00 p.m. MCM ketones help her get through the early part of the day without losing energy or focus. About an hour or two after drinking her coffee, she mixes the ketones into a bottle of water, and sips on it throughout the early afternoon.

“I recommend MCM Nutrition’s Exogenous Ketones to all my customers, and we are all really

excited about it. I don’t promote a lot of things, because I’m so strict… and I’m pleased that the ingredients are so clean and keto,” Susan says. “I think anyone that uses it will notice the difference, absolutely.” 

Keep Moving.

We all go through hardships in life—but if we keep moving forward and focus on our health, it’s

possible to create a happier, healthier life. “I’m an overall happy person now and have a wonderful life, a wonderful partner, an amazing daughter and the business I’ve dreamed of! Sometimes I still can’t believe it’s real,” Susan says. Sadly, Susan lost her mother a couple of years ago. However, her love and impact will always be felt. Susan is grateful to her mom for inspiring her to make a positive change, and get back to living the best life possible. How do you keep moving?

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My 5 Favorite Weight Training Exercises

Take anything popular, and you are likely to find hundreds of different takes on the same idea. The ideal weight training exercises are no different! Weight training builds strength and loses weight, so every trainer, guru, and fitness pro out there wants to put their spin on it.

The good news is that weight training that works isn’t that difficult. A good routine focuses on just five simple exercises. You don’t need to know every exercise and every muscle that bodybuilders or extreme athletes work on. For most people looking to get fit and drop a few pounds, a simple routine works best.

The Benefits

Adding a little weight training is good for anyone. The added strength will help with mobility issues, and beefing up muscle mass will help with weight loss. Muscle injuries are common and painful, so start simple with no weights and be modest about adding weight into your routines. Focus on the correct posture for each exercise first.

  • Muscle is more metabolically active than fat, so building muscle mass helps you get rid of more fat.
  • Resistance training keeps you healthy in a variety of ways, including lowering blood pressure and cholesterol.
  • Lifting weight can release endorphins and make you feel happier.
  • You will gain confidence and self-esteem along with strength.

The Equipment

Even better, you don’t need a ton of expensive or complicated equipment to start a weight training routine. If you have access to a gym, you can use their equipment. If not, any weighted object will get you started. 

The Routine

As mentioned before, there are five simple exercises that can deliver an effective weight training routine. To build an entire workout, complete ten reps of each exercise and work through the routine three times for a full thirty-minute workout. The five exercises include:

  • Squats
  • Hip Hinges
  • Overhead Presses
  • Rows 
  • Chest Presses

Squats

A squat is a natural movement that provides excellent lower body strengthening. A basic squat begins with your feet spaced shoulder-width apart, comfortably underneath your body. Your back is straight and tall. You lower your hips from a standing position to a squatted position and then raise them back up. 

Variations of squats include a wide-leg squat, single-leg squat, narrow-leg squat, plie squat, and Bulgarian squat, to name a few. You can keep your workout fresh by incorporating different styles.

Hip Hinges

The hip hinge is another lower-body exercise. This one targets the back, butt, and hamstrings. A hip hinge focuses on keeping the lower leg, from the knee to the ankle, stiff. Performing this exercise, you will raise and lower your upper body by hinging your hips, thus the name. 

Variations of the hip hinge include barbell deadlifts, single-leg deadlifts, sumo deadlifts, and lying hip extensions. These exercises help strengthen your back for improved function with bending and lifting. 

Overhead Presses

Overhead presses work your shoulders for improved upper body strength. The same move is also called a shoulder press. This exercise works your shoulders, surrounding muscles, and abdominal core. Unfortunately, it is also the exercise that causes the most injuries, so just be careful not to lift more weight than you are ready for.

Variations of the overhead press include the dumbbell press, barbell press, military press, and handstand pushups. You can do presses from a sitting or standing position as long as you use good form with equal weight distribution.

Rows

This exercise is good for the upper body, focusing on the often-neglected back muscles. Weak upper back muscles are responsible for poor posture and may cause pain as you age. Rowing exercises are the perfect solution.

Variations of this exercise include the barbell row, bent-over row, and machine row. Some variations, especially machine-assisted rows, can work all of your back muscles, including those that extend into the legs.

Chest Presses

Chest presses are probably the most iconic strength-training exercise. This exercise works the frontal, upper body, including the pectorals, deltoids, and triceps. This is why novice bodybuilders and men that want to beef up head straight for the bench press. 

Variations of this exercise include barbell chest press, dumbbell chest press, machine chest press, inclined chest press, and cable chest press. A proper chest press requires a straight, flat spine and even pressure of the shoulders, hips, buttocks, and soles of the feet.

Misconceptions About Weight Training Exercises

Many people avoid weight training because they think it is only for bodybuilders. Contrary to this misconception, modest weight training activities won’t cause you to have disproportionately large biceps. 

You also don’t need to join a gym or know how to use expensive weight training machines. Anything that provides counter-resistance will do the job. This could milk jugs at home. If you like the community of working out at a gym or you want access to a personal trainer, gyms can provide this. But you don’t need a membership to get fit.

Tips to Get Started

If you are a beginner at lifting weights, the most important thing is to choose appropriate weights. For most beginners, performing the exercises with your bodyweight alone is sufficient. Once your form is mastered, you can add light weights (between 1 – 5 lbs for women or 5 – 0 lbs for men.) As you build more strength, you can add more weight. You will know that it is time to increase the weight when you can complete all of your reps with ease.

The Takeaway on Strength Training Exercises

There are many variations of the same exercises, which makes it much more complicated than it should be to get acquainted with weight training. The complicated workouts can be condensed down to five key exercises: squats, hip hinges, overhead presses, rows, and chest presses. Each exercise focuses on a different muscle group, adding up to an effective total body workout.

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