BREAKING BAD

Summer is always a fun time. More parties, more celebrations and vacations. Now, as we move into Fall we are excited to offer a new challenge, Breaking Bad. This year’s challenge is for the month of October and will help us address some habits that may have gotten a bit out of balance. We hope everyone will join in this October as we feel that the combined efforts of many folks working toward a nutritional habit goal will provide fantastic results for all.

WHAT’S BREAKING BAD?

This challenge temporarily restricts one or two of three common diet habits that can get “bad” (out of hand): caffeine, alcohol, and/or added sugar. 

We find that alcohol, sugar, and caffeine aren’t really consumed for their nutrient value – it’s typically because of other drivers: pleasure, stress, fatigue. 

Taking a short break from these items can help establish whether their frequency comes at the expense of more nutrient dense options (hello, vegetables!) or better lifestyle behaviors (ahem, sleep). It can also help identify what patterns drive us towards the over-consumption of these items.

Note: all three of these can be part of a healthy diet and enjoyment of one’s diet is necessary for long-term sustainability. We are definitely not suggesting that you need to abstain from these items forever (specific health concerns aside). Instead, it’s about taking the mindset that it is a period to observe, learn, and reset. This challenge is about EDUCATION, NOT VILIFICATION. 

WAIT – ELIMINATE ALL THREE?

No. Participants will choose ONE or TWO of the three to eliminate. The remaining one(s) can continue to be consumed at a limited volume (we don’t want you to replace one bad habit for another!). What’s the “limited volume”? What about decaf coffee? What about artificial sweeteners? All the rules will be provided after you sign-up for Breaking Bad. 

++ IMPORTANT - if you are going to choose caffeine, sign up EARLY so you can get taper instructions so you are ready to go caffeine free day one!

BREAKING BAD DEETS

  • $97

  • THE ENTIRE MONTH OF OCTOBER

  • Sign-up by September 26th. You will receive all the Breaking Bad info via email after sign-up.

IS THERE A KICKOFF MEETING TO LEARN MORE ABOUT BREAKING BAD?

  • Yes, we are having a Kickoff Meeting on September 18th at 6:30pm (RESERVE)

  • Family members of current FUELhouse members are welcome to join as well.

EDUCATION & COMMUNITY SUPPORT

  • We will be using a private Facebook group page for you all to post for support, share ideas and recipes and ask us questions.  

  • We will have 2 meetings during the month to discuss progress, education on these habits (and healthy alternatives!) and how to move to moderation after the month ends.

  • In addition, Jess Mullen, our in-house Registered Dietitian will be sending a weekly educational email about the effects of sugar, alcohol, and caffeine. 

    THIS IS A HUGE VALUE: get the real info on their affects on your health and performance.

RAFFLE!

We will raffle off some prizes at the end of the month. Everyone gets one ticket and those that come to the mid-month meetings (10/9 and 10/23 at 5:30pm) will get an extra ticket in the pot. Raffle items will include things like a Starter Kit from Athletic Greens, Kettlebell Kitchen and more!

BREAKING BAD RULES

COME TO THE CLINIC THIS MONTH TO LEARN MORE

SEPTEMBER 18TH AT 6:30PM (RESERVE HERE)

Posted on September 8, 2019 .

HORMONE RESET COACHING

Like most things in life, our bodies are constantly changing. We can go from feeling and looking fantastic one year to being frumpy, grumpy and burned out the next.

See the list below for common symptoms that might indicate your hormones are out of balance. If you answer “YASSSS” to any of the following then don’t you owe it to yourself to see if you can get things under control, with YOU at the helm, without relying on pharmaceutical drugs. It starts with FOOD and you have 100% control of what you are putting in your body. You don’t have to figure this out alone. We are here for you.

Do you answer “YES, THAT’S ME” to any of the following questions?

-You feel like no matter what you do they can’t lose weight or curb your cravings
-PMS has taken over your life (or at least very long weeks) and you don’t know what to do about it
-You feel like you haven’t slept in years and your mental focus, interest in sex and exercise schedule is nearly non-existent
-You have not yet reached menopause but seem to have all of the symptoms
-You're tired of hearing from your doctor that “you’re just hormonal” and in the same breath “your tests say you’re fine”.
-You're tired of giving up your power to people in the medical profession who don’t have the training or know how (or interest) to handle their medical concerns
-You want to shed those stubborn pounds and inches, especially around your middle
-You who have a feeling there has to be a way to get your body and mind back on track in a way that doesn’t require pills, fad diets or risky surgery
-Take the first step toward healing & assess your hormonal balance.

If you resonate with ANY or or ALL of the feelz listed above, then together we will come up with a customized plan for YOU that includes...

-Review and categorization of symptoms related to hormones
-Review of lifestyle and nutrition practices
-Specific hormone reset lifestyle and nutrition recommendations
-Individualized nutrition plan to work toward restoring hormonal balance
-Sample meal and snack ideas
-In-Person or Remote Coaching available

COMMITTED CLUB AUGUST

Copy of Copy of committed Club.png

How committed were you to your fitness in August? Being in the committed club is much more than just being here 15 times in a month. It means you’re moving the needle closer to wellness, making yourself a priority in your life, and taking concrete steps towards achieving your fitness goals. It also enters you into a raffle for $50 retail credit!

We had over 40 people in our committed club for August and we are starting off September in the right direction. 

Congratulations to our two Raffle Winners for the month of August. Your $50 retail credits have been applied to your account!

Nick Giron

Michelle Lin

In addition to our top 2 Raffle Winners, we also want to congratulate the Quarterly Committed Club Member who receives 50% off next months membership dues…

CASEY BROWN

And to the rest of our Committed Club Humans: enjoy your bragging rights and give each other a giant hi-five when you see your buddies in class. Thank you for dedicating yourself to better health and being a role model to so many. You rock our world!

AUGUST COMMITTED CLUB

(15+ Classes)

Colleen Jankovic 29

Kat Reuter 29

Sally Grandall 25

Bruce Davis 21

Casey Brown 21

Judy Yeoh 20

Sandy Howard 20

Davis Vaughn 20

Lynn Vesey 19

Amy McGlothern 19

Hayley Magwire 18

Nick Giron 18

Trevor Essmeier 18

Austin Wiesehan 18

Phil Eng 18

Scott Vesey 18

Carly Krivanek 17

Emma Rea 17

Melissa Cascella 17

Philip Best 17

Ron Cascella 17

Patrick Hodder 17

Lana Marshall 16

Colette Sangerman 16

Daniel Perez 16

Thor Tyson 16

Maria McDonald 16

Amy Zhong 16

John DeForest 15

Kathy Ostrove 15

Michelle Lin 15

Grace Campbell 15

John White 15

Kerryn Reding 15

Joyce Leslie 15

Johanna Barrows 15

Kathleen Brown 15

Dan Tabacco 15

Laura Reding 15

Meghan Bronkema 15

Laina Mercer 15

Libby Kutcipal 15

Michael Loncarich 15

Charlotte Simmonds 15

Kerin Green 15

Kristen Cramer 15

Sue Sanem 15

Brit Mercer 15

Theresa Farrell 15

Matt Hartig 15

Greta Block 15

Posted on September 3, 2019 .

COMMITTED CLUB JULY

Copy of Copy of committed Club.png

How committed were you to your fitness in July? Being in the committed club is much more than just being here 15 times in a month. It means you’re moving the needle closer to wellness, making yourself a priority in your life, and taking concrete steps towards achieving your fitness goals. It also enters you into a raffle for $50 retail credit!

We had over 40 people in our committed club for July and we are starting off August in the right direction. 

Congratulations to our two Raffle Winners for the month of July. Your $50 retail credits have been applied to your account!

MELISSA CASCELLA

PATRICK HODDER

In addition to our top 2 Raffle Winners, we also want to congratulate the Quarterly Committed Club Member who receives 50% off next months membership dues…

BRUCE DAVIS

And to the rest of our Committed Club Humans: enjoy your bragging rights and give each other a giant hi-five when you see your buddies in class. Thank you for dedicating yourself to better health and being a role model to so many. You rock our world!

JULY COMMITTED CLUB

(15+ Classes)

  • Colleen Jankovic 29

  • Kat Reuter 29

  • Sally Grandall 25

  • Bruce Davis 21

  • Casey Brown 21

  • Judy Yeoh 20

  • Sandy Howard 20

  • Davis Vaughn 20

  • Lynn Vesey 19

  • Amy McGlothern 19

  • Hayley Magwire 18

  • Nick Giron 18

  • Trevor Essmeier 18

  • Austin Wiesehan 18

  • Phil Eng 18

  • Scott Vesey 18

  • Carly Krivanek 17

  • Emma Rea 17

  • Melissa Cascella 17

  • Philip Best 17

  • Ron Cascella 17

  • Patrick Hodder 17

  • Lana Marshall 16

  • Colette Sangerman 16

  • Daniel Perez 16

  • Thor Tyson 16

  • Maria McDonald 16

  • Amy Zhong 16

  • John DeForest 15

  • Kathy Ostrove 15

  • Michelle Lin 15

  • Grace Campbell 15

  • John White 15

  • Kerryn Reding 15

  • Joyce Leslie 15

  • Kathleen Brown 15

  • Dan Tabacco 15

  • Laura Reding 15

  • Meghan Bronkema 15

  • Laina Mercer 15

  • Libby Kutcipal 15

  • Michael Loncarich 15

  • Charlotte Simmonds 15

Posted on September 3, 2019 .

INFERNO BOOT CAMP with JOSH HUNTER

BACK TO SCHOOL 6-WEEK SERIES

Next Session Begins Tuesday, Sep. 10th - Oct. 20 (CLICK HERE)

WHAT DOES MY INFERNO 6-WEEK TRAINING GIVE ME ACCESS TO:

  • T/Th Inferno Team Training at 7am

  • Access to Boxing Classes, FUELed Body and Open Gym

  • Access to our monthly 5:30pm Nutrition Clinics with our Registered Dietician Jess Mullen

    INVESTMENT:
    Friends of FUELhouse: $187+tax
    Current FH Members: Inferno is included in your membership

Josh’s passion for fitness comes from being overweight as a young teen, becoming active and gaining a whole new sense of self. Josh strives to share that feeling with everyone he can through coaching, strength training, and bootcamps.

He likes to train clients to use their bodies in space; running, jumping, crawling, rolling, shuffling, skipping, pushing, pulling are all on the menu! As Josh would say: “Train like an athlete, have an athletic body!”

Josh is an ACE-certified personal trainer who has been working with clients since 2009. He started out on the business side of fitness, hoping to utilize his degree in business management and work his way up to running a gym. It wasn’t long before he was moved to get out from behind the desk and personally help people reach the goals they were trying so hard to achieve.

More about this Epic Human…

I was born in Michigan but settled in Seattle in 2008

I'm 38 but don't look it since black don't crack

I sing in a band, paint, pin & patch jackets, I love anything animation, I have goals to one day learn Japanese, learn an instrument, and learn real estate investing.

Why do I train?

I'm a teacher at heart and I get joy in my heart at that moment when someone "gets" it and I'm able to help them understand something in a way that they never did before.

Why do I teaching lifting and fitness?

Personally I have found great physical freedom, self awareness, confidence, and self esteem through learning the skills to train my body. Physical fitness is one of the greatest gifts you can give yourself because healthy habits and a strong body benefit virtually EVERYTHING else you do in life.

Passions?

I am passionate about personal growth and balance. I think that health is a composite of physical, mental, emotional, relational, spiritual and aspirational components that make up a whole person. While physical health is a cornerstone of that I think that it's just the beginning of the training. So I'm a big reader of psychology, self-help, personal improvement and spiritual books that help me understand people and life a bit better

What Drives Me?

Fear. Fear of living an unexamined life. Fear of living an unchallenged life. Fear of getting stuck. Fear of being placid. Fear of not having the tools I need to seize opportunities. Fear of ignorance.

What is my philosophy?

I think that health and fitness should be the foundation for any balanced, happy life. 

Posted on August 26, 2019 .

We're looking for 3 epic humans to complete our TSC PREP TEAM!

TSC PREP TEAM

Do you enjoy the idea of training for an event and seeing the hard work from months of preparation in the off-season pay off? Do you like the idea of working with a team of like minded individuals who will be supported, coached, and motivated to work towards a personal fitness goal? For over 99% of Tactical Strength Challenge athletes, the goal is to attack weaknesses and move up the leaderboard or see tangible fitness gains each TSC season. But what makes the TSC so popular is that it brings out the perfect blend of strength and conditioning for all individuals—regardless of background, profession, gender, or size. The TSC is our triathlon. Many of us train for it year-round, always attempting to beat our prior TSC’s numbers each April and October. The competition between athletes at the top of the leader boards is always fun to watch play out as scores are entered across the world, but the true spirit of the challenge is in the progress of each individual—from attaining their very first pull-up to setting a new personal PR at each event to a room full of cheers…and ultimately advancing into ever-tougher divisions. This is an event worth training for. And we are here to support you every step of the way whether it is your 1st or 5th TSC!

THE GOOD NEWS

This program is for individuals who want to mainly focus on preparing for the 2019 October TSC. This program will assist with improving overall work capacity all while still developing overall fitness. It consists of 5 days of training each week (with active recovery days and Sunday as complete rest). This will include everything that appears in the TSC each year, Deadlifts, Pull-ups and KB Snatches, and the movements that make you stronger and faster and keep you safe when performing the main lifts. This program will contain a specific order of workouts, so athletes will know the order to complete the workouts and how to optimize training each day outside of meeting with their TSC TEAM in regular FH classes or your own home gym.

WHO IS THIS FOR?

  • This program is targeted for the student who has not participated at the TSC but wants to do as well as possible or simply continue to improve every day.

  • This program is also for students who have been following FH programming for at least 6 months, have seen consistent progress, and are ready for more of a challenge.

  • This is also for athletes who have competed in past TSC’s and who are ready to take their results to the next level!

DID YOU KNOW?

Coach Kiel, your TSC Team Captain, wrote our TSC DL programming in preparation for this past May’s TSC challenge? It was one of our most successful events to date with 3 of our FH members making it to the top 10 of the Women’s Pre-Comp Leaderboard! That is a big deal! You are in great hands with Coach Kiel leading your Team and you have the support from the rest of your FH coaches to make this YOUR BEST day yet!

OK, TELL ME MORE…

If you are entertaining the idea of participating at this October’s TSC then we highly encourage you to join our first ever TSC Team! You have 10 weeks to prepare and for non-members you get a whole lot more included in just your weekly small group training. Enrollment ends tonight at 9pm and we have 3 spots left!

Posted on August 15, 2019 .

Signup Deadline is August 6th: In Bacon, Beer and Bells we Trust!

A PIG ROAST FOR CHARITY
benefitting 206 South
AUGUST 24th @ 10am
MORE DETAILS HERE


You're invited to come #sweatforacause with FUELhouse or just #eatforacause if you don't want to sweat. You got options. That's how we roll.

Here's how it works!

1. Find a parter and each sign up at link to participate in our Charity WOD + PIG ROAST. We are limiting entry to 64 teams. Workout will be revealed soon and scaled for all levels.

2. Register: $20 to attend morning Charity workout + Roast (please scroll down to register for the WOD. Each partner needs to register individually)👉 https://fuelhouse.sites.zenplanner.com/event.cfm?eventId=3ADB402A-31E2-417A-839D-E3E4FE75D072

3. If you do not wish to participate in the workout but would like to attend the Roast then please plan to bring $15 cash donation with you the day of the event. You do not need to register in advance to attend the roast but bring the cash cuz that’s just the right thing to do.

4. Now head on over to this link to get your GEAR. This is where we really hope you guys participate...in purchasing our Charity Tee. Event and Swag proceeds will be going to 206South!👉 http://kotisibuy.com/fuelhouse_charity_pig_roast

We will provide the Pig Roast and DJ. We have beer donations and ask that if you feel compelled to please bring potluck/sides items/extra beer. We always encourage BYOB to keep the fridge stocked.

WHY ARE WE DOING THIS?

When approached by our buddy, Greg Bjarko, who wanted to see if we would host his annual pig roast we said "HELL YEAH" but only on one condition...we tie it to a local charity. We should all feel proud to be part of a sport/community/lifestyle that is so supportive of one another, and we should each do our part to ensure that this core practice of FUELhouse never dies.Turns out our buddies at CrossFit Hinge just started 206 South, and we want to support their cause.

206 South MISSION
To provide an environment where teens receive personal mentorship and strength and conditioning coaching from world-class coaches, for free. Through our non-profit, 206 South, we are creating a safe environment where teens receive guidance and support that promotes self-confidence and positions them to achieve and succeed in all aspects of their lives. Through embracing physical culture, our teens learn self-discipline, persistence and tenacity, participants feel greater belief in their abilities, show more care for their bodies and health, and feel what it means to be connected to, and valued by a community of like-minded, high-achieving individuals.

Posted on August 1, 2019 .