SOUTHWEST CHICKEN AND ZUCCHINI

by Jess Mullen, FH Nutrition Guru

by Jess Mullen, FH Nutrition Guru

This is a simple and tasty meal-in-one. You can adjust it easily for different family members and food preferences. The main portion of the meal, the chicken and veggies, are easily and quickly cooked. Then serve them in tortillas for those that want tacos, over cabbage or greens for those that like salads or however desired!

Serves about 4

Total time: 20-25 minutes

Ingredients:

  • 1/2 medium onion, chopped

  • 2 medium zucchini, chopped

  • 2 bell peppers, chopped

  • 1 pound ground chicken

  • 1 tablespoon cumin

  • 1 tablespoon chili powder

  • 1 tablespoon garlic powder

  • 2 teaspoons paprika

  • 1 1/2 teaspoon sea salt

  • 1 teaspoon ground black pepper

  • 1 (14 1/2 ounce) can diced tomatoes (no salt)

  • optional: tortillas, lettuce, avocado

Instructions:

  1. If using tortillas, preheat oven to 350 degrees 

  2. Heat non-stick skillet to medium heat and add onions and zucchini.

  3. Cook for 3-4 minutes, until tender, stir often.

  4. Add bell peppers and cook about 5 more minutes stirring occasionally. 

  5. While veggies are cooking, heat another non-stick skillet to medium heat and add chicken and spices. Stir often and break up pieces with wooden spoon or cooking spatula. Cook until all pink is gone, about 7 minutes.

  6. Transfer chicken to skillet with veggies and add diced tomatoes and spices. Simmer for a few minutes stirring occasionally while you heat up the tortillas in the over on a baking sheet. Tortillas heat up in 2-5 minutes.

  7. Serve in tortillas with lettuce and avocado or over lettuce as a salad and top with avocado. Other suggested toppings are salsa, hot sauce or cheese.

by Jess Mullen, FH Nutrition Guru

by Jess Mullen, FH Nutrition Guru

 

Posted on March 18, 2019 .

Welcome Joe Mcdonagh to our FH Team and Boxing Program!

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I was a huge dork at school. You know, the one with coke bottle glasses tied held together with a Band Aid. One day, I had a realization: in the Darwinian world of a boys school, no one picked on the jocks. So, after one wedgie too many, I got into boxing. I'm pleased to report that no one has ever given me a literal or figurative wedgie since. 

I've been boxing for 25 years. I took it up at university, where I was in the Blues squad. A Blue was awarded for representing my university against The Other Place. It was a big deal. And then one day, after getting knocked down, I thought to myself, "Self: beer and cigarettes? Or getting punched in the face?" So I gave up. It's one of my biggest regrets in life, because I didn't do something I should have done, because I was afraid. Which is why I have a a picture of Winston Churchill in my study, with his quote that "success is not final, failure is not fatal - it is the courage to continue that counts."

I kept training by myself for the next five years. One day I bumped into an old mate from the Blues squad. He told me a group of them had started training together at the Kronk Gym in London. I went along. And there they all were.

I trained with them again for six months, and this time, I followed through. I had my first fight in front of a thousand people in London. I was petrified. But it felt incredible afterwards, because I'd done something I thought had passed me by. 

I then moved to Australia, where I trained with Dave Delfino, a former circus fighter. I would say that I didn't know how to fight before I met Dave, because he taught me the cardinal rule of boxing: it's much more fun when you're not getting hit. Unfortunately, for my first Australian fight I accidentally fought the Queensland Light Heavyweight champion, in front of a baying mob of his hometown fans. "What are they chanting?" I asked Dave, as the crowd went nuts. "Ummm, Rabies, mate. His nickname is Rabies." My friend summed it up perfectly afterwards. "Joe - it was like a Rocky movie. Without the happy ending." I did get a standing ovation though (and a black ear). 

If you're interested here's the fourth of my Australian fights, which I fought in Sydney:

Sydney Fight

I moved to the US, and trained at gyms around the country (including Gleason's in New York City). I ended up here in Seattle, and was fortunate enough to train at the wonderful Cappy's and Arcaro boxing gyms. I had my final 'friendly' (if that's not an oxymoron, I don't know what is) at Cappy's. It was against a 300 pound offensive lineman from Notre Dame, which I thought was an excellent idea at the time.

Watch and laugh as he picks me up and throws me across the ring:

Last Fight: Cappy’s Boxing, Seattle WA

Why should you do boxing at FUELhouse? Because it will give you confidence. And if you, like me, hate running, it is the perfect complimentary exercise to the amazing FUELhouse training program. And just to prove the point, here is a picture of me last April, after two years of partying and sitting on my arse in New York City.

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I spent last summer in Belgrade, Serbia, and spent six days a week for nine weeks boxing and doing Crossfit with a bad ass Serbian personal trainer. As you can see from the unfortunate photo from my birthday, I lost 20 pounds (whilst continuing to drink like a fish!):

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I'm super excited to join the FUELhouse team. I love this gym, and I look forward to becoming a more involved member of this amazing community.  

And I can't wait to get the coaches in my class. Payback's a bitch!

WHEN CAN YOU TRAIN WITH JOE?

WE’RE HOSTING A SPECIAL BOXING CLASS WITH JOE

FRIDAY, MARCH 15TH AT 1PM AT FUELHOUSE

THIS IS A FREE COMMUNITY CLASS. ALL ARE WELCOME


Posted on March 13, 2019 .

Brian Hurst: Co-Captain of FH

We are thrilled to announce the promotion of Brian Hurst to Co-Captain at FUELhouse!

Brian only joined the FH Team 8 months ago as an intern. He showed up with a background in Kettlebells and a GIANT desire to become a Coach and Personal Trainer. Brian was on an accelerated path to complete his StrongFirst I Certification in September 2018; and that he did with flying colors. He was so successful at his Certification weekend that he was noted by his mentors for having a “gift” for coaching and was accepted as an Assist for future SFG I Certifications. Out of 100 participants that is quite an honor. During his internship Brian showed his knack for customer service and communication skills. With his incredible smile and willingness to serve our humans it was only a matter of time before we would ask Brian to take on more responsibilities.

As Co-Captain, Brian’s main duty is helping Molly operate FH. Brian is the one responding to all email inquiries, answering membership questions, the artist behind our gym wall calendar and announcement board, birthday card messenger, inventory manager and everything else in between. When not helping Molly run the gym, Brian can be found coaching our am Kettlebell classes on T/Th and Gym Class Heroes on Sundays and managing our newest members by offering Private Firestarter On-Ramp Sessions. Brian is also an incredible personal trainer and is growing his PT book of clientele by the week! Don’t wait to train with Brian…. he is filling up fast!

SOME EXTRA NUGGETS ABOUT BRIAN…

  1. What is your favorite color? Black 

  2. What would your spirit animal be? Tiger; Stealthy. Majestic. Powerful. 

  3. If you could have one superpower, what would it be? Flying; damn, that’d be dope! 

  4. What is your favorite Exercise/ Movement? Get-ups; The focus required to perform this complex movement safely & correctly has a way of making the rest of this busy world shift out of focus for a while. 

  5. Favorite Cheat Meal? Curty’s Skillet Cookie Alamode from Matties Tap House & Grill in Elko, NV
    When did you start working for FH? Interned through August/Sept. Officially started coaching in October. 

  6. What are you currently training for? My SFL Cert + TSC (May the Fourth be with you)

  7. What would you say to someone thinking about starting FH? 1) “Fuck yes!!” 2) “Caution:  May be habit forming”

  8. What are some of your goals in or out of the gym? Read/Listen to 23 (or more) books this year. Personal Records or achievements that your proud of? Earning my SFG I Certification; Having a pint of Guinness at the top of the Guinness Storehouse in Dublin; Hiking Angels Landing.

  9. Anything else you’d like to share with our fitfam? Thanks for being such a collectively incredible group of human beings! It’s been such an unforgettable 6+ months getting to know you all & the best is truly yet to come; we are just getting started!! 

We are so excited about Brian’s new role at FH.

Please join us in congratulating him on his promotion.

Yours in Strength,

Molly Kieland
Owner, FUELhouse

Posted on March 11, 2019 .

Is Boxing for You? | Why YOU should add it into your weekly training plan!

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Due to the apparent combative nature of boxing, it’s often viewed as a aggressive sport. However, more and more people are picking up the boxing gloves and getting some punches in, and for good reason!

From burning fat to gaining strength to reducing stress and so much more, boxing provides incredible benefits for the body and mind. So, if you’re a human (which we’re guessing you are cuz you’re reading this post) who’s yet to step into one of our boxing fitness classes, you might want to give it a try!

Not only is boxing a strength and cardio workout in one, it's the best way to get in tune with your inner badass. If that's not enough to convince you to add boxing to your regimen, these FAQ’s below will have you itching to put on a pair of gloves.

It’s Not All About Fighting

Many people have a misconception that boxing is only about fighting.

More than anything, boxing is an incredible form of movement. Just like kettlebells, it gets the entire body and mind working together in sync. In fact, boxing has shown up in many different gyms and fitness studios for its fat-blasting and body-sculpting benefits. However, that’s not all it’s good for. Boxing is a holistic form of exercise that engages the whole person, and at FH we see how the benefits of boxing transition into our clients lives outside of the gym. So, whether you want to compete or simply get in an awesome workout, boxing may be your missing fitness link.

Benefits of Boxing for all Humans

Boxing is not just a “man’s sport.” Here are some reasons why everyone should give it a go:

Aerobic Conditioning

It's not uncommon to see a boxer glide around the ring covered in a sheen of sweat. That's because boxing is such a physically demanding sport, especially on the heart and lungs. The minute-long rest between rounds in a boxing match is barely enough time for the competitors to catch their breath.

All of the huffing and puffing that comes along with throwing punch after punch is building your cardiovascular system over time. The better shape your heart and lungs are in, the healthier you are.

When your lungs and heart are stronger and better at pumping blood around the body, you feel the effects in your daily life. Your body recovers from stress faster and physical exertion, like walking up stairs, seems easier. You can also sleep better and are less at risk for heart attacks and stroke. In other words, boxing could be a life saver.

Fat Loss

Boxers are notoriously lean athletes. Part of the reason why they have so little fat on their bodies is that boxing is a weight-class sport. In a weight-class sport you have to fight people who are around the same weight as you, so the goal is to be in the lightest weight class possible.

Boxers would be naturally lean even if they didn't need to make a certain weight class. That's because training like a boxer can make you burn around 30 calories per minute. With 30 minutes of intense boxing, you could burn up to 900 calories. Even if a boxer wants to gain weight, he would have a hard time because he uses so much energy in training.

Losing fat from your body makes your healthier and less likely to suffer from things like heart disease, type 2 diabetes and even joint pain. Of course, not everyone needs to lose fat, but if your doctor tells you that you're overweight it would be a good idea to pick up boxing.

Muscle Gain

In the same sense that it's tough to box and not lose fat, it's hard to keep off muscle. In boxing you quickly snap out a punch with all the muscles of your lower and upper body, then retract it and move around. You're constantly pushing muscles to their maximum power and speed.

Boxers have wiry muscles that help them create enough power to use their fists effectively. Having more muscle mass can increase your life expectancy, help prevent type 2 diabetes and improve your life by making you stronger and more capable. It can also make you feel more attractive and boost your self-esteem.

Stress Relief

While being chased around a ring by an opponent desperately trying to hit you is not at all calming, training like a boxer can be. Exercise, in general, has a stress-relieving effect as because it triggers the feel-good hormone, dopamine, to be released. Boxing is also particularly de-stressing because you can punch things and work off pent-up aggression.

Typically a boxing workout involves hitting a heavy bag, a lighter speed bag and working with focus mits. Punching inanimate objects is a great way to release any built-up energy from anger or stress. The best part is that you can't hurt anyone if you punch boxing bags. Relieving stress can lower your blood pressure and make you feel happier -- all the more reason to go box.

TESTIMONIAL

In preparation for her wedding, Molly, Owner of FH, incorporated boxing twice a week into her strength training plan. Here is a sample training plan that Molly followed for 12-weeks to get in the best shape of her life. Combine this training schedule with a stellar mindset, nutrition and sleep plan and you’re on your way to ultimate epicness.

Sample 12-Week Training Plan:

  • Monday: FUELstrong class + 20min walk/jog

  • Tuesday: Kettlebells and/or Boxing class

  • Wednesday: FUELstrong/Yoga/Off

  • Thursday: Kettlebells and/or Boxing Class

  • Friday: FUELstrong + 20min walk/jog

  • Saturday: Gym Class Heroes + Barbells

  • Sunday: Yoga/Walk/Get outside/Off

SEE YOU IN CLASS BADASS

CURRENT BOXING SCHEDULE at FUELhouse (subject to change with the plan of adding additional classes for Spring 2019)

  • MONDAYS: 7:30PM

  • TUESDAYS: 7AM

  • WEDNESDAYS: 8AM AND 7:30PM

  • THURSDAYS: 7AM

  • FRIDAYS: 8AM

  • SUNDAYS: 8:30 AND 10:30AM

Posted on March 10, 2019 .

ALL NEW ONLINE STORE!

ALL NEW SWAG

Online store open for two weeks and then that’s it!!! 

——-


Signup Deadline is 3/17

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Tell your friends! The more everyone buys, the less everyone pays!!


Online Store will be open until March 17th, 2019! 

Posted on March 6, 2019 .

Epic Humans of the Month, March 2019

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OMG these two!!! We just love Katie and Greg for so many reasons. It’s been so amazing being a part of their combined fitness journey while at FH. And a little diddy that you may not be aware of…The Nakata’s are in charge of designing our NEW Front Entrance/Retail Area at FUELhouse. We cannot wait to reveal the finished product sometime by May/June!

Without further ado we give you Katie and Greg Nakata…

  1. Where can you be found outside of the gym? What do you do for a living?

    Katie and Greg are both Licensed Architects and work in Seattle. In our down time we can be found at home working on our house we named The Tree House.

  2. How'd you find out about FUELhouse?

    Katie discovered FH several years ago when trying to find a gym nearby her previous office.

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

    The desire to be healthy and active. Greg started coming to FH to support Katie and her goals but now comes to pursue his own goals.

  4. What's your favorite movement/workout?

    Katie and Greg love dead lifting! Katie also loves snatches and BB cleans!

  5. 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? How about in your personal life?

    Katie and Greg are hoping to participate in TSC in 2019 and PR. Our personal goal that we recently achieved was to pass the 7 required exams for professional license in architecture.

  6. Tell us a little known fact about yourself.

    For three years of our relationship we were long distance, Greg was in NYC, and Katie in Boise. Lots of flying #worthit 

  7. What's the most delicious meal you've eaten recently?

    Canlis, where we celebrated our 5 year anniversary!

  8. What's your favorite thing about being a FUELhouse athlete?

    The ability to exercise in a supportive environment.

  9. 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 from here on out at the HOUSE (just kidding. not kidding)!

    Fozzy Mill Pond Loop & Bob Thames Court - Guess who is who :)

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FH RUN CLUB

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Want to learn more about training for your first or fifth 5k/10k/Half/Full Marathon?

Calling all runners! If you’re interested in training for the Seattle Rock 'n' Roll Run Series on June 9 (or any other race you’re prepping for) with your FH friends, then our FH Run Club is for you!

Join us for a FREE informational meeting for all humans (members and non-members) to learn all about our RUN CLUB and what's included on Saturday, March 9th at 11am @ FUELhouse!

Ready to join our FH RUN CLUB and be in your best training shape for the June 2019 Seattle Rock ‘n’ Roll Run series?


*INVESTMENT*
$47 buy-in FH Members (members please request discount code from Molly)
$67 for Non-Members
*covers costs for our team swag, 3-Month training plan, workshops, organized coached runs, weekly emails covering everything around mindset, motivation, injury prevention, nutrition and more.

If you want to set yourself up for a great race day and make a few friends along the way, please join us. Our FH running Captain, Jess Mullen (MS, RD RRCA CERTIFIED RUNNING COACH), and USAT Coach, Ann Sloan, will lead the way with a training program that will have you in peak condition on race day.

Our badass Coaches can’t wait to show you how FH cross training has made a positive impact during their races. For more info, please email molly@fuelhousegym.com or jess@fitfirst.net

#fuelhouse #fuelhousetribe #fhrunclub #seattlerockandroll #fitfirst

SEATTLE ROCK ‘N’ ROLL DETAILS:
Our goal is to have the biggest team on our June 9 race day! And even if our group is small (but mighty), they’ve got rewards and prizes for EVERYONE!

Tactical Strength Challenge May 2019

EPISODE IX,
Tactical Strength Challenge

In a galaxy far far away…

It is a grueling time for the FH Rebel Alliance. Although the Tactical Strength Challenge awaits, Imperial troops are working hard at driving the Rebel forces from making Leaderboard gains.

Evading the dreaded Deadlift, Pullup, and Snatch test is NOT an option. A group of Freedom FUELers, led by FH Special Forces in partnership with the Rebel Alliance, has established a secret base in the remote rainy City of Seattle. They call it FUELhouse.

It is here the FH Rebellion stands bravely against the evil of the TSC Empire, never backing down despite overwhelming odds.

This May 4th, armed with the firepower of strong Hinges and Pullups, and the leadership of figures including Princess Scott and Admiral Sokol, the Rebel Alliance plans to triumph over the Empire at the Tactical Strength Challenge.

-May the 4th Be with You
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The @strongfirst Tactical Strength Challenge is a goal worthy of your efforts.

The three exercises that make up the Tactical Strength Challenge are:

1. A max powerlifting deadlift (three attempts)
2. Pull ups for max reps (palms forward, no kipping, neck must touch the bar) or a flexed arm hang
3. Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories). If you are unable to perform KB Snatches, FH will give you the option to perform Single Arm KB Swings.

Preparing requires your focus on different types of strength and endurance—as demanded by real life’s challenges.

Join us for this fun spirited, worldwide strength event.

Participants will give it their all with deadlifts, pull ups and kettlebell snatches.

Individuals and groups from other gyms/studios are welcome.

Be sure to mark FUELhouse in Seattle, WA as your facility of choice. If you are interested in TRAINING for TSC, FUELhouse is your answer. We just launched our 12-week programming to make sure all levels are ready to compete!

Good people, new friends and BEERS after!!!