I Am Not Afraid To Lift® - Seattle 2019

***$199 Early Bird Ends May 20, 2019 at 11:59 PM Pacific Time!***


Women's Strength Workshop to help women learn to lift and to feel empowered through strength training.

At the Lift® workshop you will learn,

*The importance and benefits of strength training, why being strong trumps the scale and being “toned”, plus my "3 E System" to EMPOWERMENT.

*Kettlebell Lifts
- Deadlift
- Front Squat
- Military Press
- Two Hand Swing

*Barbell Lifts
- Back Squat
- Bench Press
- Deadlift

*Bodyweight and Core:
- Pull-up
- Push-up
- Hanging Leg Raise
- Ab Wheel Rollout

*Strong Mindset Strategies such as how to improve your inner dialogue, and own your lifts in the gym.
*Strength Program Design

This workshop is appropriate for women who lift of ALL levels, from beginners to advanced lifters. From those women who have never lifted weights before who want to learn the basics of a push-up or how to achieve their first unassisted pull-up, and for those advanced lifters who want to take their training to the next level by improving program design or by learning new techniques to work towards a specific strength goal such as a weighted pull-up, a new 1 rep max for barbell deadlift, or a max bodyweight press. This workshop will help you to sharpen skills and learn programming in order to reach your goal.
_____________


.8 NASM CEUs approved
I Am Not Afraid To Lift® is a registered trademark.

Posted on May 20, 2019 .

Weapons of Mass Reduction Teams: Week 1

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WMR Players,
The Rules One More Time:

WHAT WE WILL NOT STAND FOR: No whining, no complaining, no excuses.  You have joined this challenge because you want to be a Team Player and we expect you to act like one.  We WILL NOT tolerate any negativity. (see #4- Own Your Shit!)
1. I REALIZE THAT I WILL BE ON A TEAM AND WE WILL ALL COMPETE AGAINST THE OTHER TEAM FOR PERCENTAGE OF WEIGHT LOST.
2. I REALIZE THAT I WILL NOT RECEIVE GUIDANCE FOR FOOD AND HABITS, BUT GUIDANCE FOR HOW TO GET POINTS AND COMPETE AGAINST OPPOSING TEAM.
3. I REALIZE THAT WHILE A TEAM MAY WIN FOR BRAGGING RIGHTS, THERE IS STILL A GRAND PRIZE FOR BIGGEST Male and Female Winner aka Loser;) (see #11).
4. I REALIZE THAT MY TEAM IS COUNTING ON ME AND I HAVE TO GET MY SH*T TOGETHER.
5. I REALIZE THAT I MAY BE COMPETING AGAINST MY SPOUSE/BFF.
6. I REALIZE THIS IS HARD FOR EVERYBODY AND THAT CONSISTENTLY SHOWING UP, PLANNING AHEAD, EATING HEALTHY 80% OF THE TIME WILL HELP.
7. I REALIZE IT’S MORE THAN JUST WEIGHT LOSS. POINTS WILL ALSO BE AVAILABLE AT RANDOM TIMES FOR THE TEAM WITH THE MOST MEMBERS AT BOXING, SATURDAY CLASS, RANDOM HAPPENINGS, ETC.
8. I REALIZE THAT WEIGH IN WILL BE ON FRIDAYS AND SATURDAYS. MORE POINTS ARE GIVEN TO THOSE THAT ATTEND SATURDAY WEIGH-INS.
9. I REALIZE THAT THE FINAL WEIGH-IN IS ON SATURDAY, JULY 13TH.
10. YOU WILL KNOW EXACTLY WHO MAKES UP YOUR TEAM. YOU WILL NOT KNOW THE INDIVIDUAL WEIGHT OF ANY OF YOUR TEAM MEMBERS.
11. PRIZES: There will be one team winner, one individual male winner and one individual female winner. Winners will be chosen based on overall participation (% weight loss).

You will be getting a separate email from your Team Captain who will share everyones contact information on your team so you can all communicate together!!! Those who eat to properly fuel their bodies, train smartly and consistently over the 8-week period will be the ones whom are the most successful. Please do not starve yourself and do not resort to a juice cleanse.  You need energy for your workouts and cayenne juice is NOT the answer.  If you are tracking your food and fitness then you WILL see results.  If you "wing" this then we can't guarantee you will have a positive experience. A tracking app, journal, or google doc are great tools.  The best choice is a tracking app.  Kiel and Molly recommend using tracking tools to contribute to your success. Our favorites are: 

  • My Fitness Pal

  • Lose it!

  • MyMarcros+

The hope for this challenge is that you see it not as a diet, but as a new way of life.-- 

STARTING OFF ON THE RIGHT FOOT...

If you really want to OWN this Challenge then we definitely encourage booking a nutrition consultation with Jess HERE.  Kiel and I will be sharing the exact same basic nutrition information so that the playing field is fair for all.  If you have specific dietary questions please DO NOT ask Kiel and Molly for advice.  Jess is a registered dietician who knows her shit and knows how to guide you down the right path for you.  Everyone is different and no one diet will work for all.  If you want to access Jess for FREE to ask her anything relating to nutrition and the goals for this Challenge then please plan to attend her Clinic on June 19th at 5:30pm (hint... attendance to this clinic will be a BONUS point for the Team with the most members present).  Here is what Jess eats in a day!

SIMPLE TIPS TO START WEEK 1 OFF ON THE RIGHT FOOT:

  1. Plan your meals in advance (meal prep and one more here)

  2. Start or get back on track with your morning routine and also read THIS

  3. Track your food using a tracking app, (MFP, LoseIt or MyMacros+)

  4. Schedule your workouts in advance and show up ready to work

  5. Get to bed no later than 10pm

  6. Drink glass of water the minute you wake up in the morning

  7. Let family and friends know what you are committed to for these next 8weeks and ask for their support

  8. Find an accountability buddy on your team, share phone# and try to get to workouts together!

  9. Be a team player.

Alright, without further ado, here are your 2 teams!  We will have this printed at the gym, but in the meantime, here's what you need to know for this week (WEEK 1):

  • We will weigh in on Fri or Sat, whichever you can attend. The team with the higher percentage of loss this week will receive 1 POINT. (we take total pounds lost and divide by total original weight).

  • BONUS POINT: The team that gets the most players to this Saturday's 8 or 10am workout will also receive 1 POINT (yes, we realize its a holiday weekend which makes it that much more of a challenge).

What does that mean? 2 POINTS up for grabs this week!

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Posted on May 19, 2019 .

Why Not Set Crazy Big Goals? by Jess Mullen

#LiveBIG #DreamBIG

#LiveBIG #DreamBIG

One of my favorite phrases is to live BIG. I’ve learned through experience that I get the most fulfillment, self-worth, self-confidence and contentment through working toward goals that can feel hard at times. Ones that require consistent dedication and ongoing work or there’s no chance of them happening. I may not always enjoy it in the moment but overall it results in a very happy and rewarding life.
One area I like to practice this discipline is through running-related goals. Sometimes my goals are performance driven but other times I like creative or rather silly goals.

To some they may seem rather pointless and not in the normal “box” of athletic goal setting / achievement but I find they can be very fulfilling without the same weight as performance goals. I am a more positive and light-hearted person when I have levity and silliness in my life. Running is my great love and an important area for me not to get too serious and lose sight of what really matters (the joy!). 

Now having said that I go through periods where I have been very performance driven, training and racing to see how well I can perform. And this is “fun” and very rewarding but I can’t do this year round over and over without burn out. So when I’m not serious about racing, I like to set and train for other running (often volume-based) goals. I seem to lose my commitment and follow-through with exercise when I don’t have goals.

SO. This blog post is because I have one of these silly goals coming up over the next two weekends and I wanted to share it with you all in hopes you’ll send me some good mojo (selfish!) and in hopes it might inspire you to try something silly or “crazy” that’s outside your norm. Not something stupid - I’d say this goal is appropriate for me and my experience level and background but maybe not so reasonable for a newer, shorter distance runner. So I urge you to dream big but not stupid or reckless.

And this goal makes me super NERVOUS and anxious and excited and afraid. I may not be able to do it - it’s unknown territory. Also now that I am putting it out there publicly to you all before I attempt it makes it even more obvious if I don’t complete it. But that’s totally ok, I’ve fallen flat on my face before and I didn’t die of embarrassment. Because there really is no failure other than not trying, right? Each time a goal didn’t work out the first time around, I look for the lessons and show up better the second time around. So even if this goal goes sideways, I can always train and try again, right? Right. 

Back to the point... what’s the goal you ask? I am going to try back to back 100+ mile running races - a 100 mile race tonight, Friday, May 17, 2019 to Saturday night down in California (near Santa Barbara) and the following Friday morning I will start a 150 mile race locally at Lake Youngs Water Preserve in Renton. I’ve never done back to back weekends of 100+ mile races and I’ve always wanted to see if I could do it and experience what it feels like. 

Some folks may think I’m a bit crazy and whether that’s true or not doesn’t need to be addressed here BUT what I do want to get across is that we only live one life! If you find an area of your life stale or stuck - can you start to explore “outside the box” ideas of how to make a new, creative goal or sense of purpose? What scares and excites you at the same time? What could be possible? And what training or work would that entail? And especially if it’s slightly silly or absurd - all the better! There’s nothing better than a new energizing sense of purpose.

Please consider sharing in the comments any dreams you have or stories of experiences that were BIG and meaningful. Write a blog for us at FUELhouse. Or come grab me at the gym and tell me a story. Or send me an email! I love hearing about how you LIVE your life. 

And in case you wanted to look them up - the first race I am doing is called Born to Run 100, https://ultrasignup.com/register.aspx?did=57987

The second is called Pigtails Challenge, https://ultrasignup.com/register.aspx?did=60294. Some of the coaches might even come out and pace me a bit - what a treat! 

Ok that’s it. Love to all of you!

Jess

Posted on May 17, 2019 .

EPIC HUMAN ALERT: Joyce Leslie

We like to showcase our Epic Humans who are #crushinggoals. This beautiful woman pictured here is a SUPER WOMAN. She shows up at 6am, with the biggest smile on her face, hands out hugs to all who are ready to receive, sometimes on only 3 hrs of sleep, and does the work. She never complains, whines, or gives excuses. While holding down a full time job outside the home she is also a mother to two beautiful babes. Joyce has an infectious way of making you feel so loved. She has trusted us to guide her both in fitness and nutrition, and for that we are so grateful. Joyce, you make our work so enjoyable and rewarding. Thank you for being a role model for so many. We love you.

By staying consistent in my weekly workout routine at  Fuelhouse and working with Jess in cleaning up my diet, I have gained so much strength and energy! I haven’t felt this good in awhile!- Nutrition Client, Joyce L.

Q: Why did you start working with Jess on nutrition?

J: “I started working with Jess in 2014 when training for my 2nd marathon. I had a 45 minute PR on my time. At the beginning of this year I reached out to Jess again due to my cholesterol being high. My doctor immediately wanted to put me on statins but I refused. Within a couple of months of working with Jess and utilizing her recommendations I was tested again. My cholesterol went from 264 to 199 and I got a bonus of losing 17 lbs.”

Q: How has your recent successes impacted your life?

J: I am raising my two grandchildren 3 and 2 and it’s giving me the energy to be able to keep up with them.”

Q: What is the biggest consistent change you’ve made to your nutrition?

J: One of Jess’s recommendations was to have a lot of pre cut veggies in the fridge all the time. And to start my work week with some sort of protein cooked in the crock pot along with some deli meats for quick and easy weeknight meals.


I’VE LOST ... 17 lbs which has been one of my biggest goals.


I’VE GAINED ... 
a great way of balancing my evenings and not being so stressed about how to feed  my family when getting home from work and being exhausted. Instead, I have it planned out for the week which gives me more time to spend with the babies.

Dozens of our clients have already used our methodology to fix their nutrition and get results in the gym. We would love to share the proven process that has already helped over tons of clients achieve lasting results.

COACHES CORNER: Meet Kiel

We wanted to feature Coach Kiel in this months newsletter for many reasons but, one, to thank him for writing an incredible 12-Week Strength Program for our TSC athletes. He played a big role in getting several of our students on the Leaderboard. He is so knowledgeable when it comes to programming (and making homemade pizza;) and his coaching is only a fraction of why we love this guy so much. Thank you Coach for your hard work, dedication to our practice, passion to learn and educate others, for your dance moves and keeping us in stitches all the time.

We asked Kiel a handful of fun questions so you can get to know him a little better…

Q: What is your favorite color?

K: Purple, duh.

Q: What would your spirit animal be?

K: Polar Bear, because they are majestic as fuck.

Q: If you could have one super power what would it be?

K: Probably like everyone else, flying.

Q: What is your favorite exercise/movement?

K: Single arm overhead step back lunge. I don't know why it's my favorite.

Q: Favorite cheat meal?

K: Probably all you can eat wings at Wingdome or Taco Tuesday at Red Star

Q: When did you start working for FUELhouse?

K: November 2017

Q: What are you currently training for?

K: TSC is May 4th, then I'm going to go for running a Sub 5 min mile

Q: And where do you find your motivation when the workout looks difficult or you are lacking energy? 

K: I just tell myself to stop being a little ____, like honestly I'll say that under my breath. Either that or I think about 4 days from now, looking back and thinking to myself what it would be like to miss a work out simply because I was "tired".

Q: What would you say to someone thinking about starting FH?

K: Don't be nervous, we're really friendly here. It's a great place to grow, whether its your body confidence, your biceps, or your friend base. 

Q: What are some of your goals in or out of the gym? Personal Records or achievements that your proud of?

K: Goals for me: in the gym, deadlift 505 pounds and run a sub 5 minute mile. Outside of the gym, become a career firefighter.

Q: Anything else you’d like to share with our fitfam? 

K: The 5am classes have plenty of room for you! Also sometimes I dance in class, I simply can't help myself sometimes.

Posted on May 9, 2019 .

EPIC HUMAN TRANSFORMATION: Sarah

HOLY TRANSFORMATION… 20 POUND WEIGHT LOSS!!!

CONGRATULATIONS SARAH.

YOU PLANNED THE WORK AND WORKED THE PLAN!

We think this lady is pretty special and we want to share her with the rest of our Crew. 

Sarah has been working so hard on dialing in her nutrition and fitness. It has been incredible watching her transformation while working with our FH Nutrition Coach, Jess Mullen, RD. Please take a moment to get to know Sarah.

Q: Where can you be found outside of the gym? What do you do for a living?

S: Riding my bike and planning my next great adventure. I do executive communications at Google, which isn't as glamorous as it sounds but I do have some hilarious stories (one of which involves Alex Rodriguez).

Q: How'd you find out about FUELhouse?

S: I am an old Class Passer! I had just moved to Seattle 4 years ago and was forcing myself to find a new gym even though I didn't want to. Class Pass was the only way I could try and bunch of different stuff without having to commit to anything but I fell in love with FUELHouse, quit Class Pass and started full time. Brit (Mercer) and I were both Class Passers and we literally started on the exact same day!

Q: What makes you commit to training even on days you don't feel like it?

S: Honestly, it is the people/community. The coaches are great but when it is hot and I don't want to workout, I think about all of the other folks I like to catch up with and how I will miss working out with them and I get my butt to the gym and do it. I love being there and over time watching folks achieving their goals. I truly believe we all care about each other because I have been in the gym when we are all cheering someone on for their PR. And just this morning I was having an awesome morning and if I hustled I could complete the workout in under a certain minute marker. As I was leaving for my final run, I heard someone yell, "you got this Sarah." The whole thing is just special.

Q: What's your favorite movement/workout?

S: There are some haters out there but I personally love wall balls and slam balls. I set a goal a year ago that I can't do anything less than the 20lbs for slam balls and I am hoping to eventually make it to the same level for wall balls...not quite there yet. That sucker is heavy.

Q: What's one thing you'd like to accomplish at FUELhouse in the next year or have you already accomplished this goal and if so what is it (fitness/nutrition/mindset related)? If you have already accomplished this main goal how does it make you feel? How about in your personal life?

S: I set out in January 2019 to really commit and focus on eating better and working out more consistently (I am sure this sounds familiar). But, for me at least, combining working out at Fuel and working with Jess to figure out the nutrition side finally helped me results. Since January, I have managed to drop about 10lbs but I think more importantly I am starting to see better results in the gym because I am learning how to eat the right combinations of things to better prepare and recover from my workouts. I am never going to be a TSCer (you all are amazing to me!) but I like feeling myself get stronger and using FUELHouse to fuel (see what I did there?) the rest of my life from going farther on my bike/riding more miles, to carrying a heavier backpacking pack and overnight camping more, to thru hiking the Enchantments and Grand Canyon (all big goals for me this summer).

Q: What's the most delicious meal you've eaten recently?

S: I cook all the time so I eat good food all of the time! :) I just made this cod coconut red curry dish that was pretty amazing. Basically my instagram is entirely food-based.

Q: We also need to know the name of your very first pet, and the name of the street you grew up on!  This will be your official stage name.

S: Mine is so good! It is Puff Diamond.


We are in the make-your-life-better industry.

Spring is a perfect time to do a reality check on the fitness goals you set at the beginning of the year. It’s also an ideal time to address any obstacles or weak links that have come to the fore. Whether you’re dealing with a loss of motivation, a lack of time, a weight-loss plateau, or the overtraining blues, we are here to help guide you back on the path that will get you closer to your fitness goals.

You don’t have to do this alone. If you are ready to make a change, like a REAL change, then we want to be your Coach.

Posted on May 9, 2019 .

Recipe Corner: BBQ Pulled Chicken

BBQ Pulled Chicken 

by FH Nutrition Coach, Jess Mullen, MS, RD, RRCA Certified Running Coach

This is soooo good and super easy. Don’t let the list of ingredients scare you. You likely have most of them. (Liquid smoke is the key ingredient, in my opinion!)

This is another versatile protein option to make everyone happy – have it with a bun as a sandwich, serve over cabbage or greens and have a salad or with potatoes and a small salad for a nice, balanced meal. Many options to please all preferences.

Ingredients

1.5 pounds boneless, skinless, chicken breast
1 pound boneless, skinless, chicken thighs
½ - ¾ cup yellow onion, diced
1/2 cup white wine vinegar
¼ cup honey
¼ cup tomato paste
2 tablespoons coconut aminos (or could use Tamari/Soy Sauce if you didn’t need it to be gluten free)
1 ½ tablespoons all-natural liquid smoke 
2 teaspoons minced garlic
2 teaspoons fish sauce
1 ½ teaspoons chili powder
1 ½ teaspoons sea salt
1 teaspoon paprika
1 teaspoon Dijon mustard
¾ teaspoon cayenne pepper
½ teaspoon allspice
¼ teaspoon freshly ground black pepper

Directions

  1. Place all ingredients in the slow cooker, give it a good stir and cook on high for 3 hours. Remove the chicken, shred with two forks, then return it to the pot and continue to cook for 1 hour.

  2. If timing is an issue, you can cook on low for 6-7 hours, then shred and then cook on low for another hour.

  3. Adapted from recipe in “Against All Grain” cookbook. 

And That's A Wrap- Tactical Strength Challenge May 2019!

This May 4th, armed with the firepower of strong Hinges, Pull-ups and KB Snatches, 60 SuperHumans arrived at FUELhouse to dominate the StrongFirst Tactical Strength Challenge. This was our largest TSC to date and we are just giddy about the incredible feats of strength witnessed over the course of 4 hours.

Let’s quickly summarize our results. As a team, we:

  1. Deadlifted: 14,820 pounds

  2. KB Snatched: 5,643 times

  3. Jell-O Shot’d: 145 shots

  4. #atealltheburgers

We are so very honored to have hosted this amazing event. Thank you to each of our Judges, Assists, Volunteers, Spectators. Your service does not go unnoticed- thank you for giving up your Saturday to make this our most successful TSC to date. To our guest athletes- thank you for traveling from near and far (Canada and Alaska!!!) to partake in this incredibly empowering event. We cannot wait to see you next time. Our House is your House. To our FH Students… you inspire us daily. We are so blessed to share the same airspace with you on a weekly basis in our training sessions. Thank you for trusting us and our process and letting us serve you. May the 4th be with you. See you on October 26th!

-Your Host,

Molly and the FH Team

The Tactical Strength Challenge is a twice-yearly event with participants all over the globe. For one day in May and October, people on six continents are joined together in three events.

1. The Competitors

For some, the TSC has become their sport. These humans are in it for the competition. Be that to win in their local event, break into the global top ten, or to straight up win their division.

2. A Personal Challenge

Some view it as a personal challenge or as a bit of fun. They might be a non-competitive health-focused trainee who has been convinced to enter by their Coach or training buddies.

3. The Weekend Warriors

These humans don’t train for the TSC specifically, but are generally focused on training for a sport or other physical pursuit. They tend to use the TSC as a six-month ‘status check’ on their general, overall strength and fitness.

Although there is an official, global leaderboard and “division winners,” the TSC isn’t just an event for elite competitors. It has many purposes and applications. Many of these stem from the where and why of its origins. So for a full and deeper understanding, let’s take a trip down memory lane. -Colin Stewart, Sfg II, SFL, SFB

Tactical Strength Challenge History

The Tactical Strength Challenge began in 2002 when StrongFirst’s founder and Chairman, Pavel Tsatsouline, created it to help military and law enforcement personnel with their preparation for the physical demands of their duty. But what made 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.

Representing each of StrongFirst’s three strength development modalities, the barbell deadlift favors heavier people, the tactical pull-up is easier for lighter-weight folks, and the kettlebell snatches represent the strength endurance component of a well-rounded strength and fitness profile.

The TSC is our triathlon. People train for it year-round, always attempting to beat their prior TSC’s numbers each May 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.