8 SERVINGS
1 cup rolled oats
2 scoop whey protein powder
0.50 cup smooth nut butter
0.50 cup canned pumpkin
2 teaspoon pumpkin pie spice
2 tablespoon chia seeds
Mix all ingredients together.
Make into 8 balls.
Pumpkin Protein Balls
What's Your Time Worth?
What's Your Time Worth?
"I don't have time" and "I'm too busy" are two of the top reasons why people have a tough time committing to a gym membership.
However, research shows that exercise improves mood, sleep, health, weight control and increases energy levels, so why does it get put on the back burner when life gets hectic? When stress levels are on the rise, we should be prioritizing the one activity that can help us manage that stress in a healthy way.
Now, consider how you are really spending your time. The average person spends over 120 minutes per day on social media and four hours per day on a mobile device. What would you lose applying just one of those six hours to exercising?
I know sometimes our to-do list can be overwhelming. In fact, if I l considered all the things that needed to get done right now, I would spend more time stressing about what needs to get done instead of actually accomplishing anything.
So how do I make time to get my tasks done and still fit in exercise?
I make a list of 3 or 4 high priority tasks that need to be accomplished each day. If it is a big project, like writing 24 different social media posts, I might chunk that larger project down into smaller pieces. When those large tasks are accomplished, I move to the medium priority tasks. This process breaks up the tasks that need to get one into a much more manageable list. I also write them down in my planner so that I can cross them off as they are finished. Each time I cross something off the list, it's a WIN!
Make sure to include exercise in your list of high priority tasks.
Here's Four Ways To Make Fitness A Priority:
1. Schedule Your Workout Time
Life gets crazy as a gym owner and working in the gym, it's easy to focus on other tasks that need to get done. Before you know it, the day is over and you didn't get a workout in. By actually blocking off an hour of your day for exercise, you will ensure you get your workout in. This should also be listed as one of your tasks on your priority list.
2. Try Early Morning Workouts
Don't wait until the end of the day to workout. If possible, start your day off with a sweat. This is a great way to make sure you have time to get your workout in and beat the heat. Also, you are less likely to be tired from a day of work.
3. Make It A Part Of Your Daily Routine
Would you skip brushing your teeth? Make exercise part of your daily routine by picking the same time of day to workout. It takes about 30 days to build a habit, so commit to a certain schedule for 30 days and see how it automatically fits into your routine after that.
4. Stop By The Gym On Your Way Home From Work
If you are working out after work, go straight to the gym instead of going home first. If you go home first, you are more likely to get distracted by chores and work.
We make a choice to prioritize what is important to us. A former boss once told me, "Look at how you spend your time. Where you spend most of your time is what you value most in life." Does your time reflect what you prioritize in life? If you value your health, exercise should be at the top of the list.
Make the choice to value your time and commit to your health.
SAMPLE OF MOLLY'S WEEKLY MORNING ROUTINE:
My weekly schedule is nuts so here is what I mapped out today for the next 30 days for my morning routine:
Monday-Friday
5am: Wake up, brush teeth, get dressed, write down 3 gratitudes
5:30: Coffee + 30min reading book about business/mindset/growth/leadership
6-6:45: Listen to educational podcast or webinar
7:00: Workout at FUELhouse
8:30: Set 3 main intentions that help me get closer to my 90 Day Biz Goal
9:00: Begin work by writing "To Do" list (prioritize top 3) and answering emails
10-11:45: Work on Marketing Campaigns/Member & Staff Retention Plan
Why we put nutrition first
How many hours do you spend at the gym?
You are most likely spending 1 hour a day, or 3-5 hours a week working hard to achieve your weight loss goals. Of course, what you do at the gym is an integral part of looking and feeling better, but it is not THE deciding factor.
You spend another 23 hours outside of the gym each day. What you do during these hours will play a much bigger role in your success than what you are doing for that one hour each day.
Consider this: If you go to the gym for one hour, and then eat an entire pizza for lunch, will the workout offset the pizza? No!
We put nutrition first because nutrition is what will get you to your goals. 90% of our clients have goals of either losing weight or improving athletic performance--both of these can only be achieved through eating correctly.
Nutrition is not just about how you look either, it is also about how you feel. How do you feel throughout the day? If you feel sluggish and tired, it is directly related to what you ate. If you feel energetic and productive, it is related to what you ate.
Because of how important nutrition is to your health, as well as disease prevention, we spend hours creating content for you.
We share with you nutrition tips, videos, recipes, blog posts, articles and more with the goal of supporting you on your journey. So don't wait to change your nutrition for the better.
The right nutrition will take get you to those goals faster than you ever expected!
Register for our 28 Day Nutrition Reboot today!
Jess Mullen, MS, RD
Registered Dietitian at FUELhouse
Founder, FitFirst
www.fuelhousegym.com
SEPTEMBER MEMBER OF THE MONTH
Meet Max aka 'EDWARD STAFFORDSHIRE'
Max Chase can be found in all the rivers!
We asked Max a few questions when he was picked for our September Member of the Month. Please take a moment to get to know a little bit more about this epic human...
1. Outside of the gym, I can be found exploring rivers and trying to use a small bit of feather to outsmart fish that have a brain 1/100th the size of mine. Usually the fish are smarter. I'm a music nerd, love 90s acoustic rock, and enjoy digging through crates on vinyl on rainy Seattle days with a hot cup of coffee. On the profesh side, I work for Amazon Web Services where I am an account manager working with Fortune 50 customers in the automotive industry.
2. How did you find out about FH? I found out about FUELhouse from my old coaches Neema Doroudian and Tony Rice from TEAM44 in Phoenix, Arizona. Neema and Tony follow Jeff and FUELhouse on Instagram (you're both Insta-famous!) If you're ever in Phoenix and looking for a gym with a very similar approach to FUELhouse, look them up and feel free to drop in!
3. What makes you commit to training even on days you don't feel like it? First - Sokol's corny jokes. Second - Mols, Tiff, Kari, Stu and fam! Third - Feeling good mentally and physically. I train because I love the endorphins and I also love being able to eat food and drink beer of all types. Training also keeps me mentally sharp in the office. I find that when I take a few days off from training, I just don't feel as great.
4. Favorite movement and workout is SIMPLE AND SINISTER and the KB GRINDER COMPLEX. I recently did the Barbell Bear complex and thought it was pretty rad, so hopefully I'll get to do that again soon.
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? In the next year, I'd like to complete both the mens SIMPLE and the Men's SINISTER programming at Fuelhouse. Next summer, I'm looking forward to getting married to my awesome fiance, Katie!
6. Fact about you: I was born in and lived in Germany until I was eight years old. I'm half German and speak the language fluently.
7. Favorite Recipe right now: Slow grilled soy ginger garlic marinated king salmon + brown rice + broccoli. Sunday August 26th.
8. What's your favorite thing about being a FUELhouse athlete? The coaches and the people. I can say without a doubt that the coaches at FUELhouse are the most knowledgeable coaches with the best programming I've ever worked out with / to. Coaches and people included, everyone's positivity and down-to-earth outlook towards exercise is truly amazing.
9. We're going to 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: My first pet was a black cocker spaniel named Edward... I can probably find an old picture of him someplace. The first street in the US that I lived on was Staffordshire Circle in Martinsville, Virginia. That would make my FH stage name EDWARD STAFFORDSHIRE... Really? Lol.
ARE YOU SNOW STRONG?
What's your dryland routine? If your answer primarily involves "pint-lifting" at your favorite aprés ski spot, you have your work cut out for you. However, it's never too early (or late... for you pint-lifters out there) to begin training for snow season. Getting and staying fit for your winter sport is a year-round activity if you want to avoid injury, improve your performance, increase endurance, and get the most out of your season pass.
With ski/snowboard season just around the corner, we want your body ready for those long days on the slopes! If you haven’t been working out during the off-season…you might be in some trouble! Cross-training your body for your winter sport will give you more strength on the mountain and can help prevent injuries.If you haven’t been cross-training, don’t worry, it is not too late, we have the solution for you and your buds.
Our SnowStrong Programming begins September 10th
A little more info about what Monday classes will entail...
PROGRAM DESIGN:
Our mission and focus is to make sure you don’t get left behind on the slopes. Our solid winter sports conditioning program, designed by elite training staff at FUELhouse gym and in partnership with sports chiropractors from Kinetic Sports Rehab, our in house from Physical Therapist, Dr. Ellie Sommers, and local NW ski instructors, develops aerobic and anaerobic fitness, muscular endurance and strength, fast-twitch speed and agility, balance and coordination. Alpine skiing, Nordic skiing, ice-skating, and snowboarding are all intense terrain sports that require a high level of fitness for skill improvement and injury prevention.
It doesn’t matter what level you are, to avoid injuries and prepare for the demands of the terrain, every winter athlete should prepare with 8-10 weeks of dryland training. As the name implies, dryland training, incorporates strength training and mimics the movements you'll be doing on the snow, ice, and everything in between.
Our classes feature a mix of strength, balance, plyometric, and cardiovascular exercise aimed at strengthening specifically for skiing, snowboarding, cross country, skate, and snowshoeing using a variety of equipment from your bodyweight, barbells and kettlebells. A typical class will progress from a 10-15 minute core warm up, to 30-45 minutes of moderate to high intensity exercise featuring varying exercises every week, and conclude with a 5 minute full body reset before you leave.
Our second mission beyond fitness is to provide a platform for snowsports enthusiasts to mix, mingle and congregate in preparation for when the snow begins to fly. FUELhouse gym not only is an elite training gym but a community gathering space for those who love all things PNW.
#fuelhouse #snowstrong #evo
Online Store is Open until September 13th!
Welcome to the Online Store for FUELHouse
Store will be open from Aug 30th- Sept 13th
All orders will be shipped the week of October 1st.
Seattleites can save on shipping, and have your bulk shipped to FH Gym for FREE, enter code "FUELHOUSE" at checkout.
Any Questions email : jen@reddogglass.com
Welcome Josh: FH GYM MANAGER
Tribe,
Please help me officially welcome Josh Malison, our new FH GYM Manager, to our family. We've been buddies with Josh for quite some time and we are so very very delighted to have him step into the role that our lovely Meghan Leigh Ramos captained for so long.
Josh and Megs have been working behind the scenes to bring Josh up to speed on #allthingsfuelhouse.
Today officially marks the day where you will be communicating with Josh if you are sending questions/requests/comments to info@fuelhousegym.com!
Josh comes to us with a background in operations management and also happens to be a remarkable StrongFirst KB and Bodyweight Instructor. He currently is helping our humans, Kiel Rasp, Kari Payne, Brandon Sutton, Emily Brand and Brian Hurst, get prepared to pass their SFG I KB Certifications on September 16th!
You will be seeing Josh all around the HOUSE, most likely drinking from his personal French Press. Josh will be leading our students in some of our KB classes on T/Th, offering skill sessions, personal and small group training, and on September 10th he will be leading our Pullups + Pints Clinic!
We're pumped to have Josh on board.
Please take a moment to say welcome and hello to this fine human!
SISU Sports Performance and PT now at FUELhouse
Who is Dr. Ellie Somers, the brain behind SISU?
We are so very honored and excited to announce our partnership with Dr. Ellie Somers who now calls FUELhouse her permanent home for SISU Sports Performance and PT!
Ellie is family. You've probably been training next to her in our am classes. She is an athlete, licensed physical therapist and a fierce advocate for better care.
Ellie believes being medicalized is not what truly gets a person better and that pulling people from the activities they love is often unnecessary and does not foster recovery. Ellie believes in the power of movement as medicine and will admit that she has a terrible case of optimism when it comes to a person's recovery from pain or injury. Ellie believes in the healing powers of the body. Ellies' hope is to spread that awe in more ways than one.
In Ellie's words...
I'm here to help you change your story and help you write a new one. To get you off the sidelines and back to what you love.
I’m not here to criticize your movement, your supposed lack of strength or your body. I view my role as one which is meant to show you where you are capable, where you can become more capable, and how you can ultimately reach your goals and learn to live a healthier, happier, more fluid life.
I'm in the business of empowerment.
Dr. Ellie Somers on Leg Day!!!
