COMMITTED CLUB JUNE 2019

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How committed were you to your fitness in June? 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 June and we are starting off July in the right direction. 

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

Dan Tobacco

Carly Krivanek

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…

Colette Sangerman

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!

JUNE COMMITTED CLUB

(15+ Classes)

Amy McGlothern

Austin Wiesehan

Brian Frank

Brit Mercer

Brooke Westlund

Bruce Davis

Carly Krivanek- monthly winner!

Casey Brown

Charlotte Simmonds

Colette Singerman

Dan Tabacco- monthly winner!

Davis Vaughn

Emily Sanders

Emma Barnett

Emma Rea

Erika Wunderlich

Grace Campbell

Greta Block

Hayley Magwire

Jayme Swalin

Jeanette Mabry-Crissman

Jerry Morin

Jill Killen

Johanna Burrows

John DeForest

Joyce Leslie

Judy Yeoh

Jun Pak

Kat Reuter

Kathleen Brown

Kerin Green

Kerryn Reding

Kristen Cramer

Laina Mercer

Lana Marshall

Laura Brunner

Laura Reding

Lia Santini

Lisa Stavros

Liz DePatie

Lynn Vesey

Maria McDonald

Matt Hartig

Meghan Bronkema

Michael Loncarich

Michelle Lin

Patrick Hodder

Phil Best

Sally Grandall

Sandy Howard

Stephanie Connor

Sue Sanem

Susie Davis

Teneal Jones

Theresa Farrell

Thor Tyson

Tim Gillette

Trevor Essmeier

Will Sanchez


QUARTERLY DRAWING NOMINEES (April/May/June)

  • Amy McGlothern

  • Austin Wisenhan

  • Brit Mercer

  • Carly Krivanek

  • Casey Brown

  • Charlotte Simmonds

  • Colette Sangerman- Quarterly Winner!

  • Davis Vaughn

  • Emily Sanders

  • Emma Rea

  • Greta Block

  • Hayley Magwire

  • Johanna Barrows

  • John DeForest

  • Joyce Leslie

  • Judy Yeoh

  • Kat Reuter

  • Kerin Green

  • Kerryn Reding

  • Kristen Cramer

  • Laura Reding

  • Lia Santini

  • Matt Hartig

  • Meghan Bronkema

  • Patrick Hodder

  • Stephanie Connor

  • Sue Sanem

  • Theresa Farrell


Posted on July 16, 2019 .

INFERNO BOOT CAMP with JOSH HUNTER

SUMMER 6-WEEK SERIES

Phase I: Begins Tuesday, July 16th - Aug. 25
Phase II: Begins Tuesday, Sep. 10th - Oct. 20

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

  • T/Th Inferno Team Training at 7am

  • All Boxing Classes (Wed&Fri at 8am, Wed at 7:30pm, Fri at 1pm and Sundays at 8:30 and 10:30am)

  • Access to our monthly 5:30pm Nutrition Clinics with our Registered Dietician Jess Mullen (July 17th and August 28th)

    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 July 15, 2019 .

TIPS FOR MEAL PREP WHEN SHORT ON TIME

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Often we find ourselves short on time. Either life overall is busy or we get thrown for a loop due to unforeseen circumstances. 

There are some easy ways we can still set ourselves up for success for meals and snacks even with limited time. 

It’s not about being perfect or having the perfect balance every time we eat but we can have decently healthy options available so when there’s no time, it’s already there. Being short on time and hungry without anything healthy already ready is a recipe for disaster. This is when we are at our weakest with rational decision making in regards to food. 

SO. As often as you can, set yourself up for success. A little bit of forethought can go a long way.

Here are a bunch of ideas for you to consider, hopefully at least one or two of them could work in your life and make it easier and healthier 😊

  • Plan ahead - I know, this is tips for when you’re short on time but make the time to spend a few minutes considering the week ahead - when are those times that you will need grab and go food? What’s your evening schedule? When are you going to the gym? Do you need snacks or meals ready to take with you or is there somewhere nearby you know you can get a balanced, healthy meal or snack? Set yourself up in advance. If you know Wednesday night is tight on time, cook extra on Tuesday night for Wednesday, for example.

  • Keep an ongoing grocery list – as you run low on items during the week, write them down so when you sit down to write your weekly shopping list, you already have most of it done. And then when you shop – stick to the list (see next item).

  • Don’t buy junk food – be mindful of the snacks you have in the house. Fruits, veggies, eggs, nuts/seeds, yogurt, deli meat and cheese are some healthy options. 

  • Get pre-prepped when you can – getting things (especially produce) already washed and prepped saves time. It may cost a bit extra but if you can afford it, the time savings may be the difference between having veggies and skipping them. See next item as an example!

  • Bagged salad kits are the best! Just add protein and you have a meal.

  • Buy frozen – always have some frozen veggies, fruits and protein sources available in the freezer. Not only are they time savers when you don’t have time to get to the store but also they don’t spoil as quickly as fresh food.

  • Get your groceries delivered – it costs a little more but if it saves you time or makes the difference between having food at home or not, maybe the extra cost is worth it.

  • One pot meals – one thing that can be exhausting is trying to figure out all the different parts of the meal. When everything is in one dish, it makes life so much easier. Chilis, soups, bakes/casseroles all are great options.

  • Keep it simple – keep the flavors light and not too complex. Use simple cooking methods and use pre-made sauces and spice mixes.

  • Instapot – use your instapot or crockpot for easy batch cooking of lean protein. Having ready-made healthy protein available is super helpful in creating a faster balanced meal.

  • Keep a recipe list handy – when you have the time, peruse recipes and save ones you want to try in the future. Also keep a copy of the tried and true ones you know you like and are easy to make. Pinterest or other apps are handy these days to store recipes.

  • Have the right gadgets – if you are prepping in advance, make sure you have the right containers to store stuff in. If you are chopping a lot, maybe a Cuisinart would be useful for shortening prep time. Having the right gadgets can really save time.

  • Buffet style food prep – batch cook each component separately (starch, veggie and protein) and then put together as desired. For example, cook a large batch of brown rice. Also roast 2 pans of broccoli. And finally make salsa chicken in the instapot or crockpot.

  • Have at least a few good condiments – pulling from the example above, you can spice up your cooked chicken, brown rice and broccoli different ways with different condiments, making the food seem more exciting even if the same from batch cooking. Some coconut aminos and sriracha and sesame seeds for an Asian flare or avocado and salsa for a southwestern profile.


You can’t always control how your day unfolds but if you spend a bit of time here and there prepping in advance, you can reap great benefits in keeping your nutritional balance and health even when life is really busy. 

Try some of these ideas and let us know how it works for you! Or share other time-saving ideas with us.

-by Jess Mullen, MS, RD

Our in-house dietician, Jess Mullen, empowers clients to make lifestyle changes. She provides health coaching through diet and exercise to help her clients meet their goals. Our Nutrition Coaching services are for FH Members and Non-FH Members.

Epic Human Alert: Phil Best

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Name: Phil Best
Age: 71
Profession/Career: Professor of Physiology and Bioengineering . (Retired)


FH: Why do you train?
P: To be able to continue doing the things I love to do: being active outdoors (skiing, hiking, diving), keeping up with the grandkids, traveling to the less visited parts of the world.



FH: Why do you do train at FUELhouse?
P: I started at Fuelhouse because Dave of Level 4 Crossfit gave it his recommendation when he closed his gym. I stay because the programming is great, the coaches are all excellent and the atmosphere supportive and welcoming.



FH: What were you most afraid/skeptical of when you first joined our gym?
P: I was, and am still, terrified of jump ropes.


FH: What one thing got you to take the initial leap and sign up?
P: Dave closing his gym. (Level 4 Crossfit)


FH: What were your goals when you first started?
P: Stay healthy, get stronger and improve my overall physical condition.


FH: What are your goals now?
P: Pretty much the same as when I started...keep improving my physical skill set and overall fitness. I don't buy the notion that aging means that you will be unable to continue to do the activities that you enjoyed when you were younger. But, I do have to work a bit harder to keep myself in decent physical shape.


FH: What is most important to you in your life right now?
P: Family and living an active life.


FH: What are your biggest challenges/ pain points in life right now?
P: Luckily, I don't really have any major concerns.

Posted on June 26, 2019 .

WMR WEEK 5 RESULTS

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GAAAHHH we have 3 more weeks of our Weapons of Mass Reduction Challenge. Your team is counting on you.

WEEK 5 RESULTS

Team: Bringing Sexy Back

❗️gained a net 3.3 LBS from last week to this week

🏋🏻‍♂️ has lost 67.8 LBS overall 

✅ total of 2.03% of overall weight lost

😓 6 NO SHOWS for weigh-in

Team: Shred City

❗️lost a net 7.4 LBS from last week to this week

🏋🏻‍♂️ has lost 71 LBS overall 

✅ total of 2.12% of overall weight lost

😓 8 NO SHOWS for weigh-in

🥇Shred City won weekly incentive and most lbs lost (most team members at Saturday Group photo)

Current Team Score 

Bringing Sexy Back - 4

Shred City - 8

Biggest Losers Week 5

Jen Ede (Team: BSB)

Grace Campbell (Team: SC)

❗️❗️❗️❗️❗️❗️❗️❗️❗️❗️

Week 6 incentive:

The team that gets the most people to Chelsea’s Boxing class on Friday, June 28th at 8am wins this weeks incentive!

REMINDER: Awards got to top Team, Top Female, Top Male

Posted on June 23, 2019 .

WMR WEEK 4 RESULTS

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WEEK 4 RESULTS and WEEK 5 INCENTIVE

TEAM BRINGING SEXY BACK... you crushed this week's weigh-in! So so proud of everyone. Here are our week 4 results…

Bringing Sexy Back

❗️lost a net 18.9 LBS from last week to this week

🏋🏻‍♂️ has lost 71.1 LBS overall 

✅ total of 2.1% of overall weight lost

😓 5 NO SHOWS for weigh-in

🥇BSB won weekly weigh in

Shred City

❗️lost a net 2.6 LBS from last week to this week

🏋🏻‍♂️ has lost 63.6 LBS overall 

✅ total of 1.9% of overall weight lost

😓 6 NO SHOWS for weigh-in

🥇Shred City won weekly incentive (7:30pm yoga)

Current Team Score 

Bringing Sexy Back - 4

Shred City - 6

Biggest Losers for Week 4

Kat Reuter 

Lisa Stravos

WEEK 5 INCENTIVE:

The team that gets the most people in a group pic at our FH Anniversary Party this Saturday wins!

REMINDER: Awards got to top Team, Top Female, Top Male

Posted on June 16, 2019 .

RECIPE: Asian Mango Slaw

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Asian Mango Slaw

by FH Registered Dietician, Jess Mullen

This salad is so refreshing and flavorful! I enjoy using Sun Butter sunflower seed butter when not in the mood for peanut butter.  It keeps well for at least 3-4 days.  I also often buy already shredded broccoli that has carrots in it. 

Ingredients:

  • 1 ½ cups broccoli slaw mix

  • ½ cup seeded and julienned red bell peppers

  • ½ cup peeled and julienned carrots

  • 2 teaspoons chopped fresh basil

  • ½ mango, peeled and julienned 

  • ¼ - ½ cup Thai ‘Peanut’ Vinaigrette (see below)

  • Garnish: sliced almonds

Method:

Place all ingredients together in a bowl and stir to combine. Cover and let refrigerate for 30 minutes before serving.

Thai ‘Peanut’ Vinaigrette (makes 1 cup)

Ingredients:

  • 1 ½ tablespoons peanut, almond butter or sunflower seed butter, unsweetened

  • 1 ½ tablespoons cilantro

  • 1 tablespoon coconut aminos

  • 1 tablespoon apple cider vinegar

  • 1 tablespoon fresh lime juice

  • 1 teaspoon honey

  • 1 teaspoon minced garlic

  • 1-inch piece ginger, peeled

  • ¼ teaspoon sea salt

  • ¾ cup melted coconut oil

Method:

Place all ingredients, except the oil, in a bowl and whisk until smooth. Slowly drizzle in the oil and continue whisking until emulsified.

Posted on June 12, 2019 .

BOXING CLINIC: Family Friendly

Hello Friends,

I'm pretty pumped at the idea of hosting another boxing workshop!

THE DEETS:

Day after Father's Day, 6/17

We encourage parents to come with their kiddos. Please email info@fuelhousegym.com with your childs full name and age so we can get them registered for you.

THIS CLINIC WOULD:

  • be a "continuing education" clinic

  • explore different options and mods for various exercises, from jump rope to push ups to mitts and gloves

  • model techniques for managing the "power vs control" ratio in boxing

  • engage the class mentally to understand that in the right mindset and with the right mods you can complete my boxing class and have a ton of fun :) 

MY WHY:

I'm really trying to push the idea that the only person you should be "comparing" yourself to in my class is yourself, not any other class member, because that's just not fair! That's what I told a member last night when she was worried she wasn't doing crunches fast enough and she laughed, said "I love you, that's just what I needed to hear" and rocked the rest of her workout. It was a really cool moment and I want more of that.

Posted on June 10, 2019 .