How to quit junk food

Well I got my wife back this past week. She went off to Palm Springs on a bachelorette party so it was just me and my boys for 4 days. We definitely get closer when it's just dad and his two sons for a while.

For the last month or so, we've been very busy getting settled after moving to West Seattle. So this past weekend we decided to do some quintessential family stuff outside, despite the rainy drizzle. All it takes is some proper rain gear right? Walking on logs at the beach and exploring trails in the park are fun no matter what the elements give you.

Luckily it wasn't as cold as it was last weekend though. Still can't believe we got snowed on. My older son, Tristan, had his last soccer game of the season last Sunday in the snow! He would have had more fun if his DAD had layered him up for the cold better (whoops). Unfortunately he was a bit too cold to fully enjoy it. LOL

90 Minute Yoga Class

This coming Saturday at 11am we're going to loosen up a bit with some yoga for the mind, body, and spirit. This special yoga session will be held at the Burien gym.

The class will be led by Casey Jackson, a local Burien-ite and longtime member of the Freedom Fitness family. The class is 90 minutes long and is just a $15 drop-in. Bring your own mat or use one of ours.

Canned Food Drive

We all need to pitch in and help the less fortunate and it becomes even more apparent this time of year as we prepare to gather and celebrate all our blessings. There are many who cannot count their blessings as easily as us.

One simple way we can do something to help is donating non-perishable food items that can be given to local organizations that are set up to help the less fortunate. At the both gyms during the month of November, we're collecting non-perishable food items and will be donating them to the Highline Food Bank and the Federal Way Multi Service Center.

Clean out your cupboards or take a stroll down the canned food isle at the supermarket. Whatever you can spare will help to make the holidays a bit better for someone who needs it.

How to quit junk food
Junk food tastes annoyingly good. There’s a reason for this – the food companies actually formulate each bite for maximum craveability with a specialized balance of sugar, fat and salt.

But while junk food tastes like another…it’s detrimental to your fat loss results.

Wondering what exactly classifies as junk food? You’re in good company, especially these days as many junk foods are being deceptively marketed and packaged as healthy choices.

Here’s the rundown on what classifies as junk food:

Junk food has little to zero nutritional value
Junk food is processed and packaged
Junk food is high in sugar, fat and salt
Junk food is high in calories
Junk food is rarely eaten out of hunger
Soda pop, convenience foods, packaged snacks, frozen treats…
4 Steps to Quit Junk Food

Imagine being 100% free of junk food for the next 30 days. How would your weight improve? How would you feel? How many empty calories would you save yourself from? Now let’s take some action!

Step #1: Get Rid of It

Step one is simple: get rid of all the junk food that currently resides in your home, office and car. Go through with a big garbage bag and toss anything that remotely resembles junk food. Remember, junk food is stuff that is high in empty calories.

Step #2: Stock Up on the Healthy Stuff

Don’t worry, you aren’t going to starve now that your junk food has been cleared out. Step two is where you go to the store and stock up on delicious, nutritious foods that will take the place of the junk food. Nuts, seeds, fruit, veggies, hard boiled eggs, meatballs, and hearty salads or burrito bowls (like the recipe below) are great items to have on hand. You’ll eat less of these healthy snacks, since these aren’t empty calories, but rather nutrient-filled calories that satiate.

Step #3: HALT!

When the next craving strikes you, tell yourself to HALT! This word is actually a handy acronym. Ask yourself, “Am I Hungry, Angry, Lonely or Tired?” If you’re hungry then reach for one of the healthy snacks from step two. If you’re angry, then explore the issue and seek resolution. If you are lonely, then reach out to a friend, instead of reaching for junk food. And if you are tired then make the time to grab a nap or get to bed early to catch up on sleep.

Step #4: Stick With It

The first day that you go without junk food will be the hardest day. The second day will be a smidge easier. The third day will be even easier than the second…and so on.

The fact is that your taste buds adjust to the foods that you exist on. When your diet is filled with junk foods then that is what your taste buds will crave, but as you shift to a diet that is filled with fresh, nutritious foods then your taste buds will forget all about that old junk food. Stick with it, one day at a time, and you will break free from the grip of junk food addiction.

BONUS! Step #5…Join a Challenging Exercise Program
When you include exercise as a routine part of your day, your body shapes up quicker than ever and junk food cravings fade faster. I am the expert in body transformation, and I am here to get you from the body your currently have to the one that you KNOW you deserve.

Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!

Fiesta Bowl with BBQ Tofu


When it comes to your diet, small and steady changes made in the long term will make the biggest impact on your fat loss goals. Take this fiesta bowl, for example. We’ve taken a traditional burrito bowl and have lightened it up by using quinoa instead of rice. Feel free to top this flavorful bowl with chicken or steak, if you’d prefer rather than tofu. Enjoy!

Courtesy of

Servings: 12

Here’s what you need

1 (14oz) extra firm tofu, pressed and sliced
¼ cup BBQ sauce
2 cups red quinoa, cooked
1 (15oz) can black beans, drained and rinsed
1 small red bell pepper, seeded and diced
½ cup canned corn
¼ cup goat cheese, crumbled
2 Tablespoons fresh cilantro, chopped
1 teaspoon olive oil
1 teaspoon fresh lime juice
sea salt and black pepper to taste

Preheat the oven to 350 degrees F. Lightly grease a casserole pan with olive oil. Arrange the tofu slices in a single layer in the pan and bake for 30 minutes, flipping each slice halfway through. Cover the tofu with the BBQ sauce, turning each slice to coat each side. Bake for 15 more minutes. Set aside.
In a large bowl combine all of the remaining ingredients, and top with slices of the BBQ tofu. Enjoy!
Nutritional Analysis

One serving equals: 266 calories, 4g fat, 67mg sodium, 38g carbohydrate, 8g fiber, and 15g protein