5+5 T-Spine Extension & Rotation
10 FWD Crawls
4-6 Global T-Spine w/ Foam Roller Stretch (Hold bottom pos. for :5-:10)
10 REV Crawl back to starting position
*Emphasis on deep belly breathing for the two T-Spine drills
The Epic Human Project (EHP) begins this week for our FUELhouse family. The foundation of this Project begins with creating a daily morning and evening routine by using The 5 Minute Journal. We are committing to a min of 5 minutes. 5 MINUTES DAILY! THAT IS IT! This is the simplest, most effective thing we can do every day to be happier.
Our goal, with the EHP, is to help people shift their thinking to the positive the minute their morning alarm sounds. In about 5 minutes per day, we will establish a positive pattern of thinking and acting which will, overtime, spark and ignite all facets of our lives… our relationships, our career, our love life, our spirituality, our health, our finances, etc.
The morning routine that becomes our daily habit is what will set us up to accomplish, once and for all, the action items that we’ve laid out for the next 30, 90, 365+ days left of our precious life.
Lose 15 lbs
Quit my Job
Book that trip to Iceland
Train for my first Powerlifting Competition
Eliminate anxiety, stress, depression
Commit to my fitness 4 days a week
Walk 2 miles everyday with my dog
Become a doer. Not a procrastinator
Finish school
Go back to school
You get the idea
The 5 Minute Journal is our guide to understand the importance of gratitude and its impact everyday on our life. For the first time, in a long time, I have experienced feeling less anxious, more present, and now active about my passions. I truly believe this book and my latest morning routine has been life changing.
We hope you feel the same way we do when we hit day 30!
THE MORNING QUESTIONS
Question 1 - What are you grateful for?
Question 2 - What would make today great?
Question 3 - Daily Affirmation. I am… Becoming who you want to be.
THE NIGHT QUESTIONS
Question 4 - 3 Amazing things that happened today…Appreciating the things throughout your day.
Question 5 - How could I have made today even better? Tiny changes to improve your life.
1- How to use the 5 Min Journal
2- How to get your kids involved!!!
Strong Hugs,
Molly and The FH Crew
How To Use the 5 Minute Journal
5 Minute Journal For Kids
In a year of ups and downs, the world searched for "good" more than ever before. From the epic headlines to the everyday moments, here’s to all the good that people discovered in 2018 and here’s to all the good we will experience in 2019.
As 2018 draws to a close, we want to say thanks for being a part of our FUELhouse family. Thank you for trusting us with your body. For sharing your contagious energy when you walk through our front door. For supporting fellow FUELers in and outside of our HOUSE walls. For bringing laughter to our community. For believing in our cause, sharing our passion, and helping us spread our mission to your friends and family.
We are so very blessed and grateful to work with such an amazing group of humans who inspire us EVERY. DAMN. DAY.
Thank u 2018, next.
Much love, health, and peace for us all in the New Year!
-Molly and Your FH Crew
StrongFirst Team Leader Jeff Sokol demonstrates the steps to the elbow, of the Hardstyle KB Turkish Get Up, with Coach Brian Hurst, Sfg I.
At FUELhouse, we have a team of highly qualified StrongFirst instructors. If you are training for your SFGI, SFGII, SFB, or SFL we can help! With a skills evaluation, which can be done either in person or via Zoom Meeting/Skype, we will help you to get a sense of where you're at and what you need to work on to better prepare for passing your certification.
We love this shit and we love helping humans move better!
How I’ve tackled the holiday season has evolved over the years. It’s been a nice, positive evolution – I feel like I have more peace of mind each year and less wreckage (physically and emotionally).
I’ve learned a few things about myself, which I’ll mention because I think it’s part of my recipe for success during the holiday season. Success for me is not gaining unneeded weight, not hating myself, not feeling disgusted with self or think I need a reset come January 1st.
One thing – I eat better when I’m training for a running event and/or when my running volume is normal. Because of that, I don’t take an “off season” during the end of the year; my lower volume period is usually either in October or early in the new year. The more I exercise, the better I want to eat and nourish myself.
Another thing - I’ve realized I don’t miss most of the treats that are more readily available this time of year, foods that are not part of my normal daily routine, such as themed seasonal drinks, desserts, appetizers and snacks. The tantalizing effects of these foods have decreased in power as increased my practice of paying attention. I used to let taste and desire for taste (often driven by smell!) be the only factors I paid attention to. It’s as if they were an absolute driver and there was no room for discussion. I started forcing myself to really look at the truth – and for me the truth was although a food tasted good, I felt yucky afterward - physically and emotionally. And when I really paid attention the level of satisfaction actually decreased after a few bites. It’s like I was chasing the initial burst of flavor and sugar only to be left with an upset full tummy and a head of remorse. Pausing and choosing to skip what’s in front of me has led to feeling good about myself and not waking up regretful the next morning and through the weeks of the holiday season.
I’ve also learned I have to live with balance in my life – all or nothing doesn’t work for me. It is unrealistic and has never worked for more than a very short period of time (and makes me crazy quite quickly). How do I find balance? Well, it shifts and changes. I need different levels of balance at different times. Some years I need more indulgences than others. On the flip side, I’ve had a holiday season where I didn’t touch anything out of the norm except one pumpkin latte and a boatload of cookies on Christmas.
Most years though it’s more along the line of about twice a month I have something out of the norm. I typically have more starch at Thanksgiving (I love stuffing) and maybe one other random occasion or food gift that I really want to indulge in. That’s another thing – I do not touch anything that I am not super excited about. So not worth it! BUT then there are a few items I absolutely love and savor every bite.
In December there may be another time I have a treat and then my big day is always Christmas. Every year I call it my “disgusting day”. I need one of them a year. I have a sugar addict deep down inside that I keep tame but allowing it to come out full force once a year is healthy for me.
On Christmas I allow every urge and craving to be fulfilled. I have cookies in the morning, as an appetizer, for dessert and many in between. I eat until I’m sick and have to lay on the couch and then as soon as I don’t feel ill anymore, I eat more cookies until I feel sick again. I know some people may not relate to this. I let the craving for sugar take control and get out of my system. I feel so horrible but also feel so free in being able to do that all day (versus always denying that demon). It actually squashes the desire to do it again because I am reminded of how horrible overindulging makes me feel.
What has been key to my success or improvement over the years is my desire to be good to myself and really be able to get honest with myself. I recognize the fleeting satisfaction of taste and the truth of regret. I can see the long game and know that skipping the tempting foods that are not good for me will result in peace of mind and self-esteem. I am proud of myself and feel in control versus letting the impulse control me. I used to think food controlled me but it was really that I wasn’t willing to do the work to pause and think it through.
That is how I get through the holidays. I just don’t go there (with the indulgences). I participate in all the events and love seeing friends and family - and I can do all of that without needing to eat or drink a bunch of unhealthy calorie dense foods. And when people give me treats, baked goods – I pawn them off on my husband or give them away. I love and appreciate the gesture but I don’t need to be co-dependent and eat of it just because it was given to me. My health is more important.
Happy Holidays,
Love Jess
We’re just so so excited for our brother Sokol and the release of hopefully his first of many online KB training programs.
This foundations series is built from so much heart, dedication and drive with the simple mission of improving the lives of all humans...one swing at a time.
It is worth your time to share this with a friend who needs a place to start. Help us help others better their health and well being.
Sokol Strong: Foundations from Sokol Strong on Vimeo.
Kettlebell Foundations is a series of training sessions designed for consistent use by beginners and experienced kettlebell athletes alike. Simply by varying kettlebell weight and reps, you can follow this program week after week and continue to gain strength, mobility, and physical preparedness.
Foundations is perfect for you if you’ve caught the kettlebell bug but don't have a clear direction on how to program your training sessions. In Foundations you'll level-up your kettlebell technique while getting a well-rounded workout. With such a highly-qualified instructor guiding you, you can be confident that the technique you see and learn in Foundations is absolutely safe, and the programs are seriously effective.
The kettlebell, used properly, can and will restore your everyday athletic ability—and often to a surprising degree. You will be able to go out and play football, tennis, play 18 strong holes of golf, crush a softball, keep up with your energetic kids, hike a mountain, and whatever else life throws your way. This program makes a rich physical life possible without spending every day at the gym or stuck doing boring routines.
Kettlebell Foundations is a sustainable way to get strong, stay fit, and enjoy your active life.
***FOR FUELHOUSE MEMBERS ONLY***
You've lit the match, you've ignited your fire, now it's time to take your fitness and wellness goals to the next level!
RESET is a great way to start your 2019 right and feel amazing by Valentines Day!
This 28 Day challenge is designed to encourage you to commit to consistency in your workouts and healthy nutrition while prioritizing self-care both in and outside of the gym and a BIG BIG focus will be on mindset and finding YOUR daily ritual that gets you started on the right foot the minute your feet hit floor.
Your RESET Coaches will be sharing all the ways that they set up their day for success. You will receive detailed, step by step, ideas on how to really truly make these 28 days be different than anything you've done before. You will find the top 3 practices that work best for your personality/lifestyle. This is actually the missing component in almost every "nutrition challenge" in our opinion. Yeah, it's about the food but it sure doesn't start with food... it starts with the right mindset. This is not a one size fits all type of challenge. You're going to learn what is going to be the right daily practice for you. Yes, we know this sounds woo woo but its really what you choose to make it.
We level things up by adding fun "extras" to challenge you to do hard things and nudge you juuuust outside of your comfort zone. The secret sauce? Accountability to your coaches and community, the fun of BINGO (you know you love it), AND the incentive of some sweet prizes!
WHAT'S INCLUDED:
Begins January 14, 2019
Coached by Jess Mullen, MS, RD* and your FH Coaches
Optional: Initial Biometric Testing: Weight, BMI, Body Fat, Measurements and Your “Before” picture.
“Kickoff” Seminar on Saturday, January 5th at 11am.
Nutrition Handbook
Sample Meal Plan with Grocery List/Meal Prep Ideas and Tons of Awesome Recipes!
FREE 3-Compartment Container
Weekly Challenges and Prizes
Weekly Email Check-ins
Weekly in-person accountability group meetings on Tuesdays at 6:30pm
Optional: Final Weigh-in and Measurements with Picture
Your own personal RESET bingo-style game cards! Your challenges will include consistency practices like attending FUELhouse classes, mobility work outside of the gym, mindset practices and healthy nutritional habits - as well as additional fun stuff to take your fitness, nutrition, and self-care to the next level.
Ready to RESET? Register for our challenge today!
1. Be ON TIME, otherwise, EARLY to class – Show up early to your class and take that extra time to hop on the rower, assault bike, or foam roller and get your body warm and moving. We are here to have fun, work our asses off, and walk away happier than when we first walked in. We are here to honor our bodies and minds. We ask you to leave your work behind, put your phones away or we will ask you nicely;). Give yourself an hour of peace from all electronics, open your mind to BE PRESENT WITH YOUR TRAINING and enjoy the lovely humans you’re sweating with - this hour is yours! Don't take it for granted. Cheer, clap and encourage others. Anything less is to cheat you of the experience and to rob others of the gift of your presence and support as part of the community.
2. Clean Up – Wipe down and put away all your equipment after each workout. You don’t want to pick up the last class’ crap so don’t make them pick up yours.
3. Work Hard – Effort is more important than any other attribute. Don’t be embarrassed or ashamed if you can’t lift as much or perform as well as other members. It doesn’t matter so long as you give your best each and every workout.
4. Be Patient – Accidents and injuries usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help.
5. Have Fun – Yes; you’re going to work harder than you thought possible. Yes, it’ll hurt (in a good way). So what? Have fun with it. This is a playground and while we’re constantly increasing work capacity, we’re having a blast at the same time.
6. Listen – We are the coaches and don’t want to see anyone get hurt or develop bad habits. When we tell you to reduce weight, stop, or do something during class, LISTEN and DO IT. We are here to provide a safe and motivating environment designed for your success.
7. Check Ego at the Door – This is a level playing field. We are one team. Clear your mind and work hard. When you’re done and you leave, you will be refreshed and your issues will be easier to deal with. We promise.
8. Know Where Your Children Are – We love kids here at FUELhouse and we think it’s important for them to see their parents leading active, healthy lives. However, we also want to keep kids and everyone else in our gym safe. Please make sure your kids stay in specified area during class. If you know your child will have trouble staying in one spot, please bring something that will help them stay put throughout class.
9. Eat Right – Nutrition is a HUGE part of your journey towards optimal performance, health, and body composition. Not sure where to start? Begin by centering your diet around a variety of high quality proteins, vegetables, fruits, healthy fats, and dense carbs as needed based on your activity levels. Try a variety of food and, to the best of your ability, cook most of what you eat. Focus on local, organic options if it's in your budget. Make sure you stay hydrated with plenty of water throughout the day. Eat meals slowly and minimize mindless snacking, refined/added sugar, and booze. Remember that what you eat should enhance your life. Need more help? Get in touch with Coach Jess to talk about how you can individualize your approach.
10. Get Some Sleep – Seriously. This is where you will make your gains. Sleep is like an express train for recovery. Get as much as possible. Otherwise you’re only hurting yourself.
11. Be Loud – We are respectful but we are not politically correct. We joke, yell, swear, grunt, scream, sweat, spit, etc. You will too. Sure, there’s such a thing as gentle, quiet strength, but most of us haven’t mastered that yet.
12. Brag – Tell your family and friends. Tell them how you’re getting in the best shape of your life. You’re having fun. You’re doing things you never thought possible. Be proud of this. Shout your bad-assery from the mountaintops.
13. Get Involved – Introduce yourself. FUELhouse is more than just a gym, it’s a community. We are a family and you can get as involved as you like. Here we hold social events, contests, workshops, and charitable events. There are many opportunities for you to get involved and if you have any suggestions, we would love to hear them.
14. Attend Class – Get in here on a weekly basis! A workout may suck before and during, but you always feel better afterward. You won’t believe the kind of results you’ll see by coming at least 4 times a week. All you have to do is get your butt through the door. We’ll take care of the rest.
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