WMR WEEK 4 RESULTS

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

RECIPE: Asian Mango Slaw

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.

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.

FH 4 Year Anniversary Partaaay: June 22

It’s our favorite time of year!

Please join us on Saturday, June 22nd (ahem it's Solstice in Fremont people) from 10am-? to celebrate our 4 Year Bday!

It will be Open House style with games, drinks, yummy food catered by Northwest Fit Meals, snacks, drinks (did we already mention that?), feats of stupid strength competitions like... Bottoms-up Beer Walks, Blind leading the Blind Twister, My not so strong arm Cornhole, Pirate Jenga and so much more.

Shenanigans kick off with our MEMBERS ONLY "FUEL FOR FIRE" Benchmark Workout starting at 10am and then open house for all!

Friends, family, and kiddos are welcome.

TIMELINE
10am: FUEL FOR FIRE MEMBERS ONLY Benchmark Workout
11:30am-4pm: PARRRRTAY

COACHES CORNER: Meet Kari

1. What is your favorite color? YELLOW

2. What would your spirit animal be? SHARK

3. If you could have one superpower, what would it be? FLY!

4. What is your favorite Exercise/ Movement? OVERHEAD PRESS, hah NOT!! CLEANS:)

5. Favorite Cheat Meal? CAKE, does that not count as a meal? hmm sushi for sure!

6. When did you start working for FH? JULY 2017

7. What are you currently training for? SFL = deadlifts and overhead press, PULL UPS x 10/ weighted pull up x 2

8. And where do you find your motivation when the workout looks difficult or you are lacking energy? I know how much better I will feel for doing it!

9. What would you say to someone thinking about starting FH? What is really holding you back?? There is no legitimate excuse, you can find the time and the money if you really want to. How could you pass up an opportunity to join into this community?! It can do more for you than just fitness and exercise. 

10. What are some of your goals in or out of the gym? Personal Records or achievements that your proud of? My sports goals and performance growing up for sure, workout habits and frequency, work/life balance, eating balance, get better at surfing and swimming, try something new every year, travel somewhere we’ve never been every year, keep my fitness mind sharp, learn a new language. 
    

We sure love this Canuck. She is always smiling, stirring up sh*t and making people laugh. When Kari is not at FUELhouse she is working at her other personal training J.O.B. at University of Washington! You can catch Coach Kari on Monday and Wednesday nights at FUELhouse.

WMR WEEK 3 RESULTS

WMR WEEK 3 RESULTS and WEEK 4 INCENTIVE

WEEK 3 STATS:
Team Bringing Sexy Back= 1 Point
Team Shred City (pop.FH)= 2 Points 

Team "BSB" had total weight loss of 3.8# (1.4%)
Team "SC" had total weight loss of 7.2# (1.6%)

Biggest losers for Week 3: Tim Gillette and Lana Marshall

Both teams tied the Week 3 Incentive (attend 7:30pm Wed Boxing Class) but Team "SC" hit it outta the park AGAIN with their total team % weight loss. Well done. 

Week 4 has begun and we are now half way through our Team Challenge. So what does that mean? It's time to step up our "A" game. Remember your team is counting on you. 

Week 4 INCENTIVE: The team with the most players attending Stephanie's Yoga class on Thursday night at 7:30pm wins! Double the fun and get to Kettlebells at 6:30pm!!

Want a glimpse at what Molly's food/fitness plan is for this week and the remaining challenge...CHECK IT OUT HERE

Molly's Food and Fitness plan for WMR Challenge

We’re in Week 4 of our Weapons of Mass Reduction 8-Week Challenge. My main goal in these 8weeks is to drop fat without losing muscle. We’re headed to AZ to visit my pops for 4 days and I want to go into that trip feeling strong with my food and fitness plan. When traveling it’s hard to stick to a strict diet and fitness plan. The fitness will not be the hard part for me on vacation. The hard part for me when traveling is always food and alcohol consumption. I’m feeling confident going into this trip.

To stay accountable I’m posting my fitness and food plan for week 4. If I publicize my plan then the chances of me sticking to it are greater and besides my Team, Bringing Sexy Back, is counting on me. I plan to consume at least one gallon (16 cups) of water a day. I will limit my use of sodium and stick to low-calorie condiments like mustard and hot sauce. I will get in bed by 9:30pm every night this week and rise at 5:30am and begin each morning with a 5 min flow! For my fitness, I plan to take FUELhouse classes and add 5 days of 45min of steady state cardio (bike, rower, walk stairs)

FITNESS PLAN

• M: 7am FUELstrong + 45min steady state cardio

• T: 8:30am Mobility + 9am Kettlebells + 45min steady state cardio

• W: 7am FUELstrong + 45min steady state cardio

• Th: 6:30pm Kettlebells + 7:30pm Yoga + 45min steady state cardio

• F: Fly to Arizona

• Sat: Walk/Jog 45min + Bodyweight Travel Workout

• Sun: Walk/Jog 45min + Bodyweight Travel Workout

FOOD PLAN

Goal is to consume around 1500 calories/day and track in LoseIt App.

BREAKFAST

• Glass of Athletic Greens

• 4 egg whites with spinach scrambled

• Qia instant oatmeal

• 10 almonds or 1 tsp of Coconut Oil in oats

MID-MORNING SNACK

• 4 oz skinless, boneless chicken breast

• 3 oz sweet potato, boiled or baked, without skin

• ½ oz walnuts or 1/4 avocado

LUNCH

• 4 oz skinless, boneless chicken breast

• ½ cup long-grain brown rice or quinoa

• 1 cup chopped broccoli, boiled or steamed

MIDDAY SNACK

• 1 scoop SFH whey protein isolate

• ½ large (8") banana

• 1 tbsp natural peanut butter or powdered peanut butter

• 1 scoop of Greens Powder

DINNER

• 5 oz cod

• 1 Ezekiel Wrap

• 1 cup sliced zucchini

Salad with dinner

• 2 cups mixed greens

• 10 almonds, crushed

• ¼ cup cherry tomatoes, quartered

• ¼ cup red onion

• 2 tbsp balsamic vinegar

EVENING SMOOTHIE

• 1½ scoops SFH whey protein isolate

Being vulnerable can be scary. Being vulnerable can be freeing.

A story worth sharing...and how FUELhouse has been a big part of the healing & strengthening process for one very special lady in a sea of humans who we call Family.

Molly & crew,

I’m getting married in a month.  In a very tight wedding dress.  In a very tight, very white wedding dress.  A few years ago, or maybe even months, the thought of that would absolutely terrify me, cause some very un-nice thoughts about myself and results in some kind of diet or 2-a-day workout plan.  I might have been fitter or skinnier back when the thought of a wedding dress was paralyzing but, damn, did I hate myself.  

I have been actively trying to shut down that negative girl with body image issues for some time now.  The one who obsessively shopped for clothes that made her look “skinnier”, the one who tried on 20+ outfits before leaving the house, the one who was scared to walk into a room of people alone because of their judgement, the one who didn’t wear shorts for 10+ years because she didn’t want to offend people with her cellulite.  The one who worked out 7 days a week and blamed in on being “competitive”.  Tried every South Beach, Atkins, Whole30, Paleo, keto diet she could find and blamed on on food allergies…never weight loss. 

Let’s stop here.  I am not and have never been fat, overweight, or pudgy.  Never.  But if I ever admitted to anyone that I worked out psychotically and dieted because I fucking hated myself and my body – no one believed it.  “You’re crazy”. They had NO idea.  

Fast forward through my agonizing 20s and a couple of things have happened.  I met my now fiancé who loves me so goddamn much and tells me I’m perfect the way I am so often that I’ve actually started to believe it.  I’ve found some peace within myself about my body through a lot of talking & work.  I quit working out at places that fueled my self-hate by shoving shirtless, muscle-bulging, highly-competitive people obsessed with exercise and diet in my face.  I found balance in my diet and with my actual food allergies.  I joined Fuelhouse gym.

Fuelhouse has been a major part of my emotional and mental transformation.  I am coached by men and women who are fucking strong as hell but never brag about it or show off their bodies or challenge me to beat their times or weights.  They challenge me to be strong, but safely, and be competitive, but safely.  I never feel like I have to beat the person next to me.  I am genuinely happy for the people around me who bell-up or get their first pull-up. 

The Fuelhouse community radiates self-love and self-care.  We all have different bodies.  AND IT DOESN’T MATTER.  No one cares what I look like.  They high-five me.  They ask me about PRs and in the same breath tell me it’s ok to not PR.  They tell me they’re proud of me.  

No one at this gym has EVER made a comment to me about my body – negative or positive- and I can’t stress ENOUGH how important that has been to me.    I spent years looking for gratification from coaches and others in my life to prove that I was good enough.  Now I know I don’t need that, and I especially know it’s a trigger for me.  Telling me I “look skinny” or asking if I’ve “lost weight”-or on the contrary, telling me those things and then NOT telling me those things again,  have led me down very serious spirals of self-hate.  

Last night I had my final wedding dress fitting.  I had it shortened and some other little details changed.  When the woman recommended she “take it out” in the hips and butt area, I laughed and agreed, making a comment about “lots of squats”.  That recommendation would have RUINED the old Leslie.  Ruined her.  

My dress looked great, they said, and I actually believed them.  And I didn’t diet.  I didn’t do 2-a-days.  I showed up at Fuelhouse for my usual workouts.  I got stronger.  I signed up for RunClub and a ½ marathon because having goals are important to me.  I have even ENOYED running because I am not trying to beat my workout times or race others or “get my heart rate up” so I feel like I “got a workout” so I can feel “skinny”.  

I know that is a lot to unload on you - and the healing is a process- and we all have some demons.  But the bottom line is, I feel healthy – mentally and physically.  And I can’t help but recognize you guys as a BIG piece of that puzzle.

Thank you, thank you, thank you.

With love & gratitude,
Leslie