Never miss a Monday. Here's why...

Life is busy right now. Just the way I like it. :-) The month of October is crazy every year with 5 immediate family birthdays and my wedding anniversary.

Yup that's right, I celebrated 11 years of marriage this past weekend. If you've met my wife then you know how lucky I am that she said yes to my proposal. She's smart, funny, and a total knockout. She loves to workout, eat healthy, and does an amazing job as a mom. I love ya babe!

This coming Wednesday is my older son's 6th birthday, as well as, my sister's husband Rob's birthday too. We had a family dinner for both of them last night at our new house in West Seattle.

​It's tough getting settled in after moving. There's stuff to do nonstop. And the worst is not really knowing where anything is. I'm keeping my fingers crossed that I'll get it all organized by the end of the month.

Vote for Freedom Fitness!

I need your help for 2 minutes. We're nominated for "Best Gym" in King 5's Best of Western Washington contest and only your vote can help us win.

Last year we placed 2nd in this contest and I know that we can win it this year!

​PLEASE take a couple minutes of your time to vote for us.

*Click Here* and scroll down to the middle of the page to find Freedom Fitness.​ Thank you!

Small Group Training (SGT)

Our new SGT program kicked off 2 weeks ago and our first groups of trainees are underway. We only fill up each of the three groups (beginner, intermediate, advanced) with just 4 people. So we can only accept a total of 12 new participants at a time.

Now that the first three groups are out of the gates we are opening registration back up for 12 more people.

To learn more about SGT (Click Here)​.

Your next move is to schedule your initial consultation. The first 4 people for each challenge level (beginner, intermediate, or advanced)​ to reply to this email will have first dibs to participate in this upcoming round.

Never miss a Monday. Here’s why…

Mondays matter more than any other day of the week.

This is because your actions on Monday set the tone for your entire week. Start out on the wrong foot and it could take days to get back on track.

Mondays are like mornings. If you win your mornings, you're usually going to win your day.

Starting out with a healthy, balanced breakfast that avoids sugar and is full of fiber and protein gets you primed to eat healthy again at lunch, and again at dinner.

Likewise, when you exercise on Monday, you're going to set yourself up to have an active and fit week. When you show up prepared and rested on a Monday, the rest of the week flows with successes and wins.

Fact: When you get that Monday workout in, you're 4 times more likely to get in a Tuesday workout... and that Tuesday workout leads to getting workouts in the rest of the week.

On the flip side, when you don't show up on a Monday with your A-game then you're left chasing the rest of the week and playing a game of catch up.

This is true for your fitness, health, mindset and work.

When you choose to skip your workout Monday morning, and eat whatever is quick and available rather than what’s healthy, then you’ve started the week on the wrong foot, and you will spend the next several days backsliding away from your goals.

The fastest way to the top in fitness and health is to show up Mondays rested, prepared, and ready to dominate. Never miss a Monday again. Embrace Monday with enthusiasm and vigor.

Let's make this week count!

Call or email me now to get started with my results-driven fitness program.

The Monday Paradox

Skipping out on exercise on Monday in order to make yourself feel better? Think again.

Research shows that the endorphins (happy hormones!) released during exercise makes you feel better, increases your self-esteem, and reduces anxiety.

So if you’d like to walk into work on Monday feeling good, with increased self-esteem, and reduced anxiety then grab an early morning workout instead of another hour of sleep.

Squash and Fennel Salad


This salad wins the award of the most refreshing side dish ever! The combined essence of fennel and lemon give ordinary zucchini extraordinary flavor in this simple, invigorating salad. Consider it your new go-to side dish to enjoy with grilled steak or chicken.

Here’s another flavorful reason to ask more from your side dishes. Do you really need traditional, grain-filled noodle salads when it’s possible to create a veggie noodle salad like this instead? This one tastes better and is better for you…one bite and you’ll see what I mean.

Courtesy of

Servings: 4

Here’s what you need

For the Squash and Fennel Salad

2 green zucchini
1 yellow squash
1 fennel bulb and fronds
1 teaspoon coarse salt
For the Lemony Dressing

2 Tablespoons olive oil
1 Tablespoon lemon juice
½ teaspoon lemon zest
½ teaspoon garlic, minced
2 Tablespoons fennel fronds, minced
sea salt and black pepper to taste


Use a veggie peeler to turn the zucchini and squash into long, flat noodles. Cut the fennel bulb in half, and then slice into thin half moons.
Throw the squash noodles and fennel slices into a large colander and sprinkle with the coarse salt. Mix the salt into the veggies and let sit for 20 minutes over a plate. Squeeze the veggies gently to release excess water and transfer to a salad bowl.
In a small bowl combine the dressing ingredients. Toss the dressing with the veggies and chill until serving. Enjoy!
Nutritional Analysis

One serving equals: 81 calories, 7g fat, 5g carbohydrate, 2g sugar, 489mg sodium, 2g fiber, and 1g protein.