How to Lose 40 lbs in 8 weeks: Celebrating Orangetheory Fitness Seattle Weight Loss Challenge Winners 2017

How committed are you to lifestyle change?

While weight loss is the goal for many people, I truly like to emphasize the many reasons and benefits for lifestyle change in itself. I’ve said it before and I’ll say it again: when people lose a ton of weight, the valuable part isn’t the fact that they lost weight — instead the most valuable part is that these individuals were able to change their habits and challenge their discipline day in and day out.


Orangetheory Fitness Seattle, Lower Queen Anne’s Winter 2017 Weight Loss Challenge Winners and some of our coaches




Every Body is capable of healthy changes, both inside and out.

Even though the human body can be seemingly complex at times, the formula is simple.

Step 1: Eat Nutrient Dense Foods

Step 2: Get 8 hours of sleep

Step 3: Have an active lifestyle and cultivate an athletic mindset no matter what level coordination you have.

The most challenging aspect of lifestyle change are the thoughts that go on inside your head. That’s why I believe it is fundamental to surround yourself with encouraging, positive, and motivating people who share some layer of goals with you.

You can definitely lose 30-40 lbs in eight weeks by exercising and working out with me.

On the flip side, you could also work out all of the time and still not lose any weight if the nutritional habits are poor. It’s just a fact of the matter that you cannot out-train a bad diet. Workouts are challenging and often give immediate gratification and sense of accomplishment once the workout is complete, yet your nutritional habits are responsible for the vast majority of your results.

Nutrition is responsible for all human biological function and linked strongly to gene expression as well as the state of your human ecosystem (read: trillions of bacteria cells that live in and on us).

As I mentioned earlier in this post, every body is capable of fat loss. There are genes that regulate how much fat you can lose and how fast you can burn that fat so yes every body is different in that regard. However, we are learning more and more that certain foods (nutrient dense foods) are actually able to increase the gene expression of genes which are responsible for fat loss. You are not limited by your genetics as much as you are limited by your mind. You must challenge your limiting beliefs about food so that you can cultivate a lifestyle which supports healthy nutritional habits as part of your core values.

Moreover, for your biological processes to be in a healthy, functioning state, you must digest healthful, nutrient-dense foods on a regular basis. Food contains lots of nutrients like vitamins, minerals, healthy fats, amino acids, antioxidants, phytonutrients, and other currently undiscovered components which likely support human health. I know this, because I know that which I do not know. The wisdom of nature must be valued, so let thy food be thy medicine. Hundreds of thousands of years of human knowledge should be honored. Millions of years of evolution suggests that plants are good for us and chemicals (aka processed foods) are not. I’m sure there are parts of an apple that are good for us that science will never discover, and that’s okay. Don’t overthink it.

Of course you need to decrease your calories in order to achieve weight loss.

That doesn’t mean that you should allow yourself to fall into a dangerous mindset of restriction. I 100% believe that healthy nutritional habits are far more realistic to sustain when you are able to have an abundance mentality. You literally have an abundance of healthy food options if you are willing to be creative and seek knowledge. Never settle.

In our modern era, we have access to more nutrients than even our paleo ancestors. The difference between paleo ancestors and ourselves is that we seem to have become burdened by choice. Even worse, there are multi-billion dollar corporations which prefer to mislead us through advertising and through government lobbying and these groups certainly do not have our best interests in mind.

Here is your challenge: Get the MOST amount of nutrients with the fewest calories.

If you eat the most nutrient dense foods, then you will always have an abundance of food that fills you up, energizes you, and gets you ready for a successful tomorrow.

Nutrient density = the highest amount of overall nutrient value for the lowest amount of caloric value.

When I think of nutrients I think of:

  • Fiber (Try to get at least 30 grams per day which is the government recommendation to reduce risk of colon cancer. Fiber also helps to maintain healthy blood sugar / diabetes management, also insulin senstivity and feed the beneficial bacteria in the gut… of course all of these things are related to fat loss and health).
  • Protein
  • Saturated fats like Medium Chain Triglycerides (coconut oil source)
  • Omega-3 fatty acid
  • Omega-9 fatty acid, some Omega-6 fatty acid
  • Water
  • Major minerals (like calcium/magnesium)
  • Trace Minerals (browse Amazon, best minerals product)
  • Antioxidants (red, yellow, purple, blue, green, orange)
  • Phytonutrients (natural components that support healthy hormones, we are learning how broccoli/b-sprouts/cabbage/cauliflower helps fight cancer)
    • Sidenote: If you can support a healthy immune system and gut function, you’ll likely be able to burn more fat and be able to train harder, thereby making even more fitness gains
  • Anti-inflammatory compounds (often these are antioxidants, such as those found in tart cherries, leafy green vegetables, herbs like ginger/turmeric/garlic).
  • Probiotic potential or live probiotics (pre-biotic foods like foods high in fiber that feed healthy gut bacteria or actual live probiotics found in raw sauerkraut and real kefir)
  • Various types of acids that are health promoting like Apple Cider Vinegar
  • Cardiovascular supporting compounds (I love beets because they are packed with nutrients despite containing natural sugars. Beets are a nutrient powerhouse that act as a methyl donor to support the remethylation of homocysteine, something that most people will never learn about — but basically is crucial for healthy cardio and managing risk of ever having a heart attack or stroke.)
  • Enzymes — even though our bodies can create enzymes, our ability to do so decreases as we age. A prominent doctor in Japan argues for a sort of mythical “source enzyme” that once is depleted, then we die. So you must eat foods that support healthy enzyme production (such as the foods listed above). Additionally, you can also eat foods that contain active enzymes which are raw foods and raw probiotic foods. Cooking and the heating process tends to kill enzymes (even though cooking does release/enhance other nutrients), so you still want to get some raw food and raw probiotic food in your diet. Related: Top Probiotic Food / supplements
  • I’m sure there are other nutrients to consider, these are just the considerations that come to the top of my head when I’m choosing foods to eat mindfully.

The key is to educate yourself because you’ll find yourself making better choices simply by having a better foundation of knowledge.

Knowledge truly is power. I encourage you to read about the benefits of real, natural foods and I also encourage you to read about the harmful effects of processed, junk, sweets, etc even if it is uncomfortable to read about. Take time in your day to follow my blog, and/or follow other trustworthy sources online or otherwise.

It doesn’t have to be all or nothing.

Growing up, my father would always say, “everything in moderation.” I believed in that phrase for a while, but now I realize that there are some things that you should simply never do or never have. And that’s okay. Some things are just. not. worth it.

The important point is that you are caring about yourself in your lifestyle. If you have to be 100% on and then when you fall off you go food binge and drink, then that says that maybe you’re an on again off again type person who isn’t willing to be committed to themselves. Let yourself have a lifestyle that allows for mistakes, forgiveness, and moving forward.

If you think that you have to be on a restrictive diet to be successful, then why aren’t you successful yet? If it has worked for you in the past, but only temporarily, then did it really work for you? I want you to engage in thought processes that allow for long term success.

Sometimes your thoughts will come crashing inside like waves in a storm and that’s when you just need to hunker down and care for yourself, otherwise you’re going to drown. Those are the hard times.

Other times, your thoughts will be like an oasis in the desert where you think everything is just perfection, but maybe it is just a mirage? Those are even harder times because it forces you to face the truth: Sometimes you have to stay hungry. And that’s okay too. But if you’re planning your meals properly, then you’ll have nutrient dense food waiting for you around the next corner.

How much do you really care about yourself?

We all have struggles. I just need you to take a moment to think about all of the actions that you take on a daily basis that demonstrate self-care. When you are mindful, when you plan for success, and when you surrender your entitlement, then you will find yourself in a whole new reality of empowerment.

Love is action. Good luck, my people! Stay tuned for more, subscribe to my brand new YouTube channel and click that Follow Blog button on the top left (show sidebar for mobile users).

Fat Loss Fitness Nutrition Nutrition, Immunity, and Digestion Orangetheory Fitness Seattle Orangetheory Seattle Power of the Mind Weightloss Now

Three Must-Eat Foods for Fitness, Fat Loss, Health, and Disease Prevention

The Science of Nutrition continues to make advances in discovering the keys to a fat loss lifestyle.

When it comes to burning fat, there is one thing we all have in common: IT’S NEVER EASY. Okay, well maybe it’s easy for a short period of time, but for sustainable fat loss and lean lifestyle it will definitely take some effort. 

Nutrition, Immunity, and Digestion

4 Benefits of Tea Tree Oil for Natural Health, Wellness and RECOVERY

Have you heard of Tea Tree Oil?

Renowned for the power it bestows upon the skin of man. Tea Tree Oil has found widespread use throughout the entire world because it is a more reliable remedy than many.

The leaves grow naturally near ponds in Australia which are known to this day as healing waters

The leaves grow naturally near ponds in Australia which are known to this day as healing waters

Even better, tea tree oil is LOADED with studies suggesting the benefits to be reflective of reality.

Benefits of Tea Tree Oil

So there you have it, tea tree oil may promote the strengthening of damaged or infected tissue. Find on Amazon.

Tips on using tea tree oil

  1. Tea tree oil is for external use and is toxic to humans and animals if ingested.
  2. For sensitive areas, you can dilute with clean water or other oils to good effect.
  3. When used properly it sanitizes, sterilizes, disinfects, cleanses and purifies the skin
  4. Want to heal faster? In conjunction with tea tree oil, you can use other oils that are rich in antioxidants, nutrients and vitamins/minerals such as Sea Buckthorn Seed Oil, Rose Hips Seed Oil, Calendula Oil, Olive Oil, Coconut oil and other extracts)

The leaves of tea tree survive and grow in temperatures considered quite harsh — demonstrating that this plant is capable of protecting itself and even thriving in a challenging environment.

Thankfully the oils work in synergy with the life and ecosystem of our skin… promoting a more healthy you.

Stay tuned for more…



Immunity Physical Fitness by Dre

How does Group/Community help people Lose Weight and Burn Fat Faster?

Making a living with (other) people’s bodies.

Philosophers will continue to ask questions about the ways in which human minds and souls intertwine whether through thought or faith. What is clear to me is that all people share a fundamental foundation of the state of health and fitness. For most people, it isn’t until you get sick that you realize how much you value health.

Maslows needs

In order to produce as a higher being than before, one must support the physiological aspect.

To truly value health is to commit to a better tomorrow

In my five year career in health / fitness around the Puget Sound, I’ve become acquaintance with many people who have struggled with health. Actually, there are a lot of people on the front lines of natural health who themselves have experienced pain or tragedy. They re-learned how to treat their bodies and re-emerged from their struggle to share meaningful stories and information with people going through something similar.

Health must have a preventative focus

At the same time, health must also require urgency. The most important act of health are those which nourish or empower the entire person. Holistic health has a focus on preventing disease of modern society. Every day is extremely important in the function of all human systems including the heart and mind.

Communities with shared health values succeed more often

You’ve heard the saying, “you are what you eat.”

Perhaps you should adopt a new one…, “you are who you spend your time around.”

The quickest way to reach your goals is to surround yourself with people who are experiencing the journey already. Health and fitness, they say is also like success, as in it is more about the journey than the destination.

I see these things as… A healthy constitution, a vessel which is rewarded by ongoing detoxification, a real human person with the thoughts and feelings of empowering their most important asset.

Burning fat is best done in the company of others burning fat

If your goal is to burn fat, aligning yourself with other people who share these values will have a profound positive effect on daily behavior. Yes we are influenced by others, so use it to your advantage.

Maybe you already are on the journey. Then, reader, I solute you. Continue to inspire the people in your life to make choices that benefit the foundation of their needs as a human. Yet, help those who want to be helped.

Finally, the benefits of group fitness summarized

  • Accountability
  • Fun
  • Motivating
  • Effective
  • Positive social outlook
  • Team aspect,
  • Yet individually competitive
  • What humans have known forever:


Weightloss Now

Is Chronic Inflammation holding you back?

Chronic Inflammation is the pre-cursor to disease and insult to the organ system

To experience chronic inflammation, one need only go so far to consume the SAD (Standard American Diet) on a regular basis. Fast food restaurants come to mind. Soda is quite possibly the most anti-fat loss thing people consume regularly. Not only does soda erode oral health, it also causes the bones to leech minerals as an attempt to balance the pH of the system. The acidity mixed with sugar also put stress on the pancreas and liver.

To make things even worse, the quick delivery of all that sugar into the gut tends to feed the harmful, opportunistic bacteria. Then you have serious gut dysbiosis (microbial imbalance) and more and more research has shown that obese people share similar gut bacteria.

It’s about the organs, dummy.

Nah, you’re not weak of mind. You understand that eating healthy is of vital importance to making gains in fitness.

This guy ate veggies today.

This guy ate veggies today.

You can’t get rid of your past

The more years one has eaten poorly and not taken care of themselves, the more effort it will require to re-balance the body. Your lifestyle must change, is changing, or has changed in order to reach a healthier state — a fitter body. Learn from mistakes and be humble because food has power over all of us.

Antioxidants: Healing Power on Daily Basis

Wow, to think that we can consume natural foods and promote the wellness from within our own vessel. I can’t go a day without eating at least something of color. The greatest nutrient density and antioxidant power will make itself known through resilience and hues of the rainbow.

Healthy picnic at the park

Healthy picnic at the park

Promote Healthy Inflammation Regularly with Nutrition

We need a certain amount of inflammation in the right areas at the right times, balanced anywhere around the body. To do that, we have to eat healthy foods — ideally the healthiest foods on the planet.

There is access to some of the world’s healthiest foods in nearly every grocery store in America. It’s usually fresh. It may have distinct colors. It could be pungent, bitter, sweet, sour, or rich and delectable. Natural markets and delis are literally goldmines for the latest new, health trends combined with traditional healing knowledge from all parts of the world (often in the form of herbal extracts or educational products).

Extremely high nutrient density found in this fresh Carrot/Beet/Ginger/Parsley juice and Wheatgrass shot.

Extremely high nutrient density found in this fresh Carrot/Beet/Ginger/Parsley juice and Wheatgrass shot.

The truth is that we should aim to have a healthy relationship with food — being natural food. This is how you can get a fit body, beyond discussion of calories and macronutrients. Beyond basic calculations. Nothing can make up for the pure antioxidant power of healthy natural food. Eat well my friends.

Nutrition, Immunity, and Digestion Weightloss Now

How are You with E. Coli beef and Salmonella eggs?

Food is life.

Life is like energy, incorporating food.

My fellow reader. We are the energy from nourishment — the nutrients of life. But something is taking away from that.

Sick eggs.

Bad bacteria in food is a serious issue. Half a billion eggs — taken off the market due to health risks.

Beef has it too

Bacteria are simple living organisms — constantly recycling basic nutrients for higher life.

Think of the bad bacteria that steal nutrients from cells. The good guys help you when you help them.

For now, this is about avoiding the bad bacteria. Half a billion egg recalls and now big beef comes into question. What isn’t in doubt is the importance of prevention.

How cows get E. coli.

  1. Diet
  2. Lack of nutrition
  3. Unfavorable touch and/or abuse (handling conditions)
  4. Dangerously unhygienic habitat grow space

Coming to a plate near you…

How to Protect yourself from E. Coli and Salmonella in Beef and Eggs:

Since you have heard the news, you’re already in the game.

1. Consumer education

What are you actually eating?  Where does it come from?  When was it grown or created?

Know your food.

Feed 'em right, so they're like angels.

2. Choose healthy options

Building from the first step, seek the good stuff.

Intuitively, you probably already know what it is. Whole foods, fresh foods, and real foods.

3. Prepare food at home to avoid standard restaurant fare.

Sure, if you forget to pack a lunch one day a week, you can get some Mexican food that day.

But for the rest of the days, prepare food ahead of time and pack it for lunch.

Ice pack + lunchbox = meal on the go.

IronMan2 drinks his Greens

4. If in doubt, cook the life out of it.

It’s known that heat kills bacteria. For example, some egg companies pasteurize the product before sale. So the bacteria is pre-cooked — you know it is pasteurized by the marking on the egg.

When at home, you can cook meat and eggs to kill bacteria. But if you verify that your meat was from healthy animals, then you can even leave some raw in the middle.

5. Buy local organic

Aside from the nutritional benefits of well-treated cows, there are greater health benefits as well.

Healthy is something that contributes positively to behavior and self-thought. Even though each cow must be ended, the healthiest cows feed us mind-body-everything nourishment.

Go for the beef, and make it grass fed. Chew thoroughly for optimal digestion, and rock on.

Your GUT is the Last Stand against Bad Bacteria

Anything that cant survive in a certain place, won’t survive for long.

The healthy immune system promotes a digestive environment in which E. Coli and Salmonella do not survive.

Bad Digestion is a warning signal!

If you hear other people talk more about digestion, you aren’t alone.

It’s common for people to have horrible digestion from the highly processed diets found in America.

For most, the intestinal flora is out of balance.

Too much acid, not enough alkaline.

Eat more vegetables. Green is known as the color of peace and ecology. Make it green, keep it clean.

To clean up the gut, consume Probiotics

Probiotics are non-human cells that are beneficial to the system.

Probiotic foods prevent disease and promote healing.

The best probiotic foods have this in common:

  • it is abundant with beneficial living cells
  • promotes positive enzyme potential

These probiotic foods contain beneficial lactic acid producing bacteria. In the gut, lactic acid acts as an environmental regulator for other strains of other bacteria. Healthy bacteria that has been with you since birth will thrive in this environment.

For example, from Probiotic Kefir I can easily consume over a hundred billion bacteria from one large serving. Now, most, of this bacteria will continue traveling on through my system.

A serving of Kefir

One serving of Kefir can:

  1. Promote assimilation of nutrients
  2. Relax the central nervous system
  3. Reduce the ratio of harmful bacteria in your gut
  4. Provide all eight essential amino acids
  5. Good source of Tryptophan — precursor to serotonin and a good mood.
  6. Excellent source of calcium
  7. Contains some Vitamin-K (MK7) which promotes constructive metabolism of bone tissue.
  8. Regulate blood sugar levels (great for diabetic)
  9. Gives you energy
  10. Aid in the development of lean muscle tissue
  11. Boost the immune system against bacteria, virus, and more.
  12. Contribute active enzymes

When it comes down to it, this food changed my life. I don’t go more than a day or two without it.

Let food be the answer.

Mass produced food is one of the greatest causes of disease, but it is also one of the greatest causes of human life.

Without massive globalized agriculture, billions of people on this planet would not subsist. But we have to find a balance. Our food is our life — by choosing your food, you choose your life.

So you have two choices. Cook the life out of all of your food, OR… make probiotic food a priority.

This is the difference between less than potential versus wellbeing.

WARNING: Healthy food may produce long lasting results

You are the answer.

Eat with confidence, my friends.

Nutrition, Immunity, and Digestion

How do Digestive Enzymes promote Health and Fitness?

Enzymes equal life.

These are the workers of the living world. They make movement, growth, thought, emotion, healing, disease, virus, life, sex, and everything else possible.

Lock and key theory of enzymes. Each enzyme can do this at a spectacular rate. For some, millions of times per hour!

Enzymes are workers, acting constantly as catalysts throughout the entire body. Enzymes cause important events to happen — each individual enzyme induces thousands of reactions per hour.

Pause for a second and flex your forearm.

Enzymes made that possible.

How fast he strokes, his enzymes work even faster.

As you can imagine, the quantity and quality of enzymes in your body is directly related to your current state of health and vitality.

Zero enzymes = death.

Supplemental enzymes Save You Energy.

The digestive process uses LOTS of energy so that you can have that energy.

It’s like the Greenpeace canvassers who go door to door asking you for money. Most of the money they raise goes towards their paycheck. Same thing in the body — most of the energy from food goes towards powering the digestive system.

"Hi, will you donate money so I can keep asking people to donate money, a small portion helps whales."

When you use supplemental enzymes, it therefore saves your body a significant amount of energy so that your body can focus on promoting vitality instead of living in a weakened state.

Basically, supplemental enzymes are FREE workers.

Overly Cooked and Processed food creates Disease in America

Processed foods are dangerous.

Future of America: This is why Junk-Food companies invest millions $ into insurance and "health-care" companies.

For example, Soda is highly processed, full of high fructose corn syrup, and completely lacking in enzymes. You feel a burst of energy from the carbohydrates that that your body is able to extract from the Soda, until 20 minutes later you feel down again.


One reason is because after 20 minutes, the undigested soda has gone through the digestive system too fast and inefficiently to even be utilized.

Why does my stomach bulge after eating this?

Undigested food becomes toxic to the body in multiple ways ways.

  • First, it can feed the harmful bacteria and yeast in your intestines which can create dysbiosis in the gut (unbalanced microbial environment), which is a huge cause of disease and yeast infections.
  • Second, undigested food in the bloodstream induces an immune response by your body. This takes more energy and resources that are not being spent on giving you vitality.
  • Since the energy cannot be readily used by the body, it is converted into triglycerides that flow freely in the bloodstream.
  • Excess triglycerides (fats) will clog veins and arteries, causing circulatory issues and even worse: cardiovascular disease!

Moreover, since processed food contains no actual enzymes, it requires your body to produce significant enzymes from its limited enzyme capacity. The more enzymes you use now, the less you have later. The less enzymes you have later, the quicker you age, and the more susceptible to pain, disease, inflammation, autoimmune disorders, and so much more…

Eat only Raw Foods…in an ideal world.

Apples, oranges, broccoli, and all other fruits, vegetables, mushrooms, and plants contain active enzymes. These enzymes aid in assimilation of the nutrients available.

If you had the time, energy, and ability to prepare raw foods like this...I might just marry you.

But Heat KILLS enzymes. Cooking at or above just 118 degrees Fahrenheit will deactivate and destroy the enzymes. You therefore lose nutrients and enzyme potential.

Cooked food often sucks more life from you than it actually gives you.

Raw foods save your body energy and promote HEALTH by…

  1. Providing you with enzymes to absorb nutrients
  2. Allow you to fully digest the food so that your body does not have to mount an immune response
  3. Beneficial phytochemicals from raw foods promote hormone balance, anti-cancer properties, and cellular rejuvenation.

But…eating raw foods 100% of the time is not realistic for most of us.

Supplemental Digestive Enzymes should be used with meals.

In order to fully assimilate nutrients and to promote vitality, Digestive Enzymes are one of the best supplements to make part of a healthy lifestyle.

Hire more workers, pay them nothing, and they'll still be happy to do their job!

Benefits of Digestive Enzyme supplements include:

  • Fully assimilate nutrients (for example: taking digestive enzymes with protein is proven to provide the body with significantly more life-building amino acids)
  • Reduce/Elimate…gas, bloating, acid reflux.
  • Support immune system by fully digesting food and not allowing rotten foot particles into bloodstream.
  • Ease the load on your natural enzyme storage.
  • Weight Management
  • Feeling good after meals.

Simply put, using digestive enzymes has been shown to improve quality of life in many different ways.

If you want to lose weight now, but your digestive system is broken, then you need extra help. People who are bloated do not lose fat. In fact, people who are bloated just feel bad about everything. Thats because the most essential process in the body (digestion) is not functioning properly.

Proper digestion is important for you AND your friends.

Gas is bad, if you release stinky bombs, you need digestive enzymes with those meals. Stink bombs mean you literally have rotten, toxic food in your system and your body hates you for it. (Your friends hate you for the stink bombs too).

One capsule with meals is all it takes.

Choose a quality brand, and take the enzyme with meals.

You will feel the difference. You will know the difference. You will LOVE the difference.

The best (and most expensive) digestive enzyme. If you are relatively healthy, you might not need such a powerful product.

Digestive enzymes can help you gain lean muscle, boost the immune system, and most of all IMPROVE Quality of Life.

Thats what I’m talkin’ about, baby!

Eat well.

And…my friends,

Live well.

Nutrition, Immunity, and Digestion