How to crush those last 10 lbs

Usually, this time of year, I have lots of fun stories to share about my weekend adventures. But this weekend I spent the majority of my time packing household belongings into boxes and loading them into a moving POD.
I've spent the last 6 years living in Burien and I've enjoyed every minute of it. I love how much Burien has grown over the years but it's time to move back to the place I grew up, West Seattle.
Yes, I spent the majority of the weekend packing but I still managed to make it out to the Mariners game on Saturday night for Edgar Martinez's number retirement celebration. I watched the Mariners religiously in the 90's so it was great to see all the old players out there in his honor.

12 Week Weight Loss Challenge - September 11, 2017
This program has become something very special that I put a lot of time into. It gets some amazing results for people and has changed a lot of lives.
We all want there to be a big hidden secret to revolutionize weight loss for us. The media will tell you lots of different things are the answer, but they're all just spinning their wheels. In the upcoming 12 Week Weight Loss Challenge I'm going to reveal the 3 things you need to do for lasting weight loss to keep you lean for a lifetim

Burien Brat Trot 5K
The annual 5K fun run is back! Sunday, October 1, at 1pm we'll be out there running, jogging, and walking through the 5K (3.2 mile) course that ends in a Bavarian Festival.
We are building a team to hold our title as the reigning champs for largest team and fastest team. You can register to run/walk with us using our team code "FreedomDogs".
It's only $25 to join our team ($7 discount) and I'm buying every member of our team a special commemorative edition Seahawks themed Freedom Fitness t-shirt. Once you register, forward me your confirmation page and what size shirt you want.

21 Day Summer Boot Camp
It's not too late to join our very popular summer boot camp program. There have been lots of success stories created this summer and YOU are the next to post some amazing results.
The 21 day program includes: Unlimited boot camp classes, meal plan, at-home workouts, coaching, and accountability. I've made it very affordable at only $97 bucks for the whole thing.
If you want to burn some of your vacation body fat off while sun is still shining, reply to this email​ and I'll get you set up to start.

How to crush those last 10 lbs
Got a frustrating few pounds left?
You've been on point with your fitness, getting in your workouts and eating cleaner than ever before. Initially the weight fell off, and it motivated you to keep it up.
But now your results have stopped.
You’re still doing all that hard work, but it's no longer showing in pounds lost, inches shed and compliments gained.
What gives? That's seriously frustrating.
The good news is that reaching a plateau with your results is natural and normal. It happens to everyone. And there is a solution…
Here are my 3 Foolproof Steps to Crush The Last 10 LBS (BTW these steps also work when applied to the first few pounds!)
Foolproof Step #1: Eliminate The Sugar
Yeah, yeah, I know you’re eating cleaner than you’ve ever eaten before, and that you’ve eliminated the junk food that you used to enjoy. But don’t tell me that you’ve taken all of the sugar out of your diet.
When it comes to crushing those last few pounds you must become ruthless with eliminating sugar from your diet. Yes, even wholesome sugars found in fruits and nutrient sweeteners. These “healthy” sugars are working against you.
If it has sugar grams then start avoiding it.
Turn to the natural, sugar-free sweetness of stevia when your sweet tooth really needs a pick-me-up, rather than to fruit, honey or other wholesome sweeteners.
There’s even stevia-sweetened chocolate on the market that you could enjoy! Or make your own sugar-free chocolate at home by melting down unsweetened chocolate and adding in liquid stevia to taste.
Foolproof Step #2: Eat Small Frequent Meals
Dividing your daily calories between small mini-meals throughout the day is a tried-and-true way to reboot your fitness results. Aim to eat every 2.5 to 3 hours, keeping the portions small and filled with protein and fiber.
Veggies and meat should make up the bulk of your small meals. Keep portion size in check and avoid adding in starches or sugars.
Use the Easy Skillet Veggies recipe below for tender veggies to use in your small meals. Just add some protein and be sure to pack it ahead of time to eat on-the-go whenever 2.5 hours has passed.
You may be surprised how quickly this technique revs up your metabolism, turning you into a calorie-burning machine!
Foolproof Step #3: Increase Workout Intensity
It’s great that you’re exercising regularly, but how hard are you really pushing yourself? Could you lift heavier? Could you go longer? Could you move quicker?
As soon as your workout routine falls into a rut, you can be sure that your results will do the same.
To avoid this frustrating hamster wheel of boring-workouts-no-results, look at each and every workout as a personal challenge to outdo what you did yesterday. Reach for the weights that are going to be a bit of a struggle, instead of the ones that you could do in your sleep.
You might as well get the most out of your time in the gym, and pushing yourself will do just that.
There you have it, 3 Foolproof Steps to Crush Those Last 10 LBS! Implement these into your routine for 30 days and watch how quickly the weight falls off.
You can do this!
I’m here to get you there even faster. Don’t wait another minute. Call or email me today and let’s crush those last 10 together!
Bonus Cardio Session
To take your fat-torching results up another notch by adding a bonus cardio session to your evening routine. Spend 30 minutes before dinner doing sprints, riding your bike, swimming laps or doing burpees. Try this for 30 days for phenomenal results!

Easy Veggie Skillet


This mixture of tender veggies is perfect for packed meals for the week. The savory and tangy flavor element from the vinegar adds the perfect amount of kick to liven up a serving of protein.

One of the reasons that I chose these three particular vegetables (red onions, mushrooms, and asparagus) was because it will last all week in the fridge without getting soft, soggy or otherwise undesirable. In fact, the flavors intensify over a few days and you can continue to enjoy the same batch all week!
Courtesy of
Servings: 8
Here’s what you need
2 teaspoons olive oil
1 red onion, halved and sliced
2 bunches Asparagus, trimmed and cut into 1-inch segments
4 cups white mushrooms, stems removed and sliced
¼ cup white wine
sea salt and black pepper

Place a large skillet over medium-high heat and add the olive oil. Once hot, add the onion and sauté for 4 minutes.
Add the asparagus and sauté for another 4 minutes.
Add the mushrooms and vinegar and continue to sauté for another 4 minutes. Season generously with salt and pepper and continue to sauté until the liquid is gone and the veggies are tender and flavorful. Enjoy!

Nutritional Analysis
One serving equals: 43 calories, 2g fat, 5g carbohydrate, 2g sugar, 4mg sodium, 2g fiber, and 3g protein.
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