Think positive and get fit...

Hope you're having a great Holiday Season so far! My wife & I just threw a Christmas party this weekend at our "new" home". I say our "new home" because we just moved into my parents' old house and the house I grew up in. It's new to us, but also old to me. :-)

Every year when I was young my parents would have a party when the Argosy Christmas ships would pull up in front of our house and carolers would sing for everyone by the water. So this year I decided to revive that tradition and have a party for the Christmas ships. It was a great night visiting family & friends! I'm excited to start this tradition back up again!

Holiday Party Nutrition Guide

Speaking of holiday parties, Freedom Fitness has a great Holiday Party Nutrition Guide for all of you who want to enjoy parties but not put on the typical 5+ pounds that many Americans can pack on this time of year.

​A few helpful tips can really help keep the calories to a minimum when you're at a party. It's so easy to get caught up in the sweets, treats, appetizers, and drinks this time of year. Arm yourself with a plan and some easy strategies to help yourself out at your next party!

>>Click HERE for the Holiday Party Nutrition Guide<<​

Speaking of parties...

Freedom Fitness Party!

Mark your calendars for January 6th! We will be celebrating the start of 2018 at our annual Freedom Fitness party at the Tin Room​ in Burien, and you're invited! The party will be 2pm-6pm, and we'll provide appetizers. Bring your family & friends, and hang out with your gym buddies!

We'll be celebrating Freedom Fitness's 13th anniversary! I'm excited for Freedom Fitness's future and would love to celebrate with our awesome Freedom Fitness family - which includes you!


We delivered all of our gifts for the kids off the Giving Tree this week, and yet again, we are so impressed by the generosity of our community. We had more kids this year than we usually do, and we were able to provide gifts - both needs & wants - to every child we sponsored.

You have truly made a positive impact in these kids' lives - and on their parents/grandparents - by giving them hope and letting them know that others care about them. That is the real gift.

We have such a generous community, and we are so grateful for you!

Think Positive and Get Fit

Your mindset plays a big role when it comes to getting and staying fit.

In the same way that an app on your phone is limited by the functions that have been programmed into it, your body is limited by the messages sent by your mind.

If you have the goal of changing your body for the better by dropping pounds and increasing your muscle tone, the first thing to do is to begin with your mindset. It’s a step that far too many well-meaning folks skip in their quest for an improved, sexier body.

My experience has led me to observe that my successful clients who experience the most amazing body transformation results are the ones that abide by the following Positive Mindset Habits…

1) Positive Mindset Habit #1: Stop Beating Yourself Up

Most of us compare where we are today with where we ultimately want to be.

If you’re a size 18 with the goal of one day being a size 6, what runs through your mind when you look in the mirror?

With a positive mindset you would look in the mirror and notice the improvements and progress that you’ve made towards your ultimate goal, no matter how subtle.

With a negative mindset you would look in the mirror and only see the gap between what you are today and what you ultimately want to be, and you’d beat yourself up about it.

To be successful with your body transformation, focus on positive improvements and every small step towards your bigger goal.

2) Positive Mindset Habit #2: Do not EVER consider what others think of You

My best clients don’t give one hoot what others think of them. They are focused on their own journey and realize that the only opinion that matters about them is their own.

This small mental shift makes a huge difference when it comes to getting results.

Maintain your focus and energy on your daily fitness goals and resist the urge to compare your progress with others. Do not attempt to decipher what others are thinking about you, because the only opinion about you that really matters is your own.

3) Positive Mindset Habit #3: ONLY Think Positive Thoughts About Yourself

Nothing good ever comes from thinking poorly of yourself. I simply can’t emphasize this point enough: Negative self-talk is one of the reasons that most attempts at weight loss fail.

On the flip side, those who make a daily practice of positive self-talk, by encouraging themselves and focusing on every small step made towards their goal, see incredible results.

Keeping a positive attitude about yourself will not only help you lose the weight, it also helps you to keep it off in the long run.

Remember that an effective exercise plan is vital to getting and staying in phenomenal shape – and I’m here to help you do just that. Call or email me now to get started on my best fitness plan.

Let’s get you into the best shape of your life!

Being Positive Pays Off
Since negative thoughts have been proven to reduce fitness results, make it a practice to reject any negative thought about yourself that comes into your head.

When a negative thought floats into your mind immediately respond with, “That’s simply not true,” and then remind yourself of the last positive goal that you accomplished.

Once you do this enough times your mind will stop coming up with negative thoughts to send you, making positive progress quicker and easier.

Dijon Maple Chicken and Veggie Roast


Here’s a one-pan dinner roast that makes healthy eating simple and delicious. Fitness dinners simply don’t get easier to prepare than this. Feel free to use whatever vegetables you have on hand that are seasonal and fresh.

Courtesy of

Servings: 6

Here’s what you need

1 Tablespoon chopped fresh thyme
1 Tablespoon Dijon mustard
1 Tablespoon pure maple syrup
4 bone-in, skin-on chicken breasts
4 cups peeled and cubed butternut squash
3 large shallots, peeled and quartered
½ acorn squash, seeded and cut crosswise into slices
2 cups Brussels sprouts, trimmed and halved
2 Tablespoons coconut oil, melted
1 Tablespoon olive oil
½ teaspoon sea salt
1 teaspoon black pepper, divided

Place a rimmed baking sheet into the oven and preheat to 425 degrees F.
Combine the thyme, Dijon and syrup in a small bowl; brush over the chicken. Remove the pan from the oven, place the chicken on the pan and bake for 20 minutes.
Add the squashes and Brussels sprouts to the pan with the chicken. Top the veggies with the coconut oil, olive oil, ¾ teaspoon sea salt and ¼ teaspoon black pepper. Return to the oven for another 20 minutes. Serve immediately.
Nutritional Analysis

One serving equals: 464 calories, 11g fat, 21g carbohydrate, 5g sugar, 399mg sodium, 4g fiber, and 35g protein.