9.26.16 - Squat

Having a great day? Do squats! Having a rough day? Do even more squats. Movement is the best medicine.

Posted on September 25, 2016 by Molly Kieland and filed under Daily Movement and tagged movement squats functional movement community seattle fitness.

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.
Both recipes modified from: Against All Grain Cookbook by Danielle Walker
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#fuelhouse #fuelhousecrew #epichumanproject #forgingepichumans #mindset #femaleowned #strongfirstgym #seattle #washingtonstate #seattlefitness #strongfirst #wallingford #fremont #pnw #seattlegym #fitness #beginnerswelcome #fuelhouseeats #fuelhousenutrition #nutrition #registereddietician #eattolive #studentsofstrength #committedclub #weaponsofmassreduction #bringafriendfriday #pride #connect #community #shakeupyourstory

THEN and NOW
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Too often we let days and months slip by without stopping to examine how things are really going in our lives. We get so caught up in our to-dos and jam-packed schedules that we don’t see the effects of our actions — on ourselves or those around us.
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Lately, I've been reflecting on what we've built probably because it's our 4 year birthday month. I say "we" because FH has everything to do with the behind-the-scenes and in-your-face humans that make this machine move forward daily.
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Todays #throwbackthursday is dedicated to all the epic humans in our community who make FUELhouse what it is today!
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Let's celebrate our members and team!
See you on the 22nd!
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#fuelhouse #fuelhousecrew #epichumanproject #forgingepichumans #mindset #femaleowned #strongfirstgym #seattle #washingtonstate #seattlefitness #strongfirst #wallingford #fremont #pnw #seattlegym #fitness #beginnerswelcome #fuelhouseeats #fuelhousenutrition #nutrition #registereddietician #eattolive #studentsofstrength #committedclub #weaponsofmassreduction #bringafriendfriday #pride #community #shakeupyourstory

So excited this showed up today! Been wanting to add this to my morning routine and guess what? It tastes GREAT! So excited to reap all the benefits having to do with 💚Energy
💚Gut Health
💚Liver Function
💚Brain Function
💚Blood Sugar Levels

Thank you @athleticgreens for becoming a part of my daily morning routine🙏

WE WANT YOU

Conventional thinking about fitness tends to conjure certain prototypical images: lean, young, white, straight, and able-bodied. In the real world, however, the physically fit vary widely, including people of diverse abilities, body sizes, skin tones, gender identities, adaptations, and socioeconomic backgrounds.

Each of us has a right to take up space and move our bodies in whatever way is manageable and pleasing.

If you have ever doubted whether your body is “right” for committing to a gym membership, you’re not alone. Rewriting that script can be difficult. But we can and we want to help shake up your story.

It’s not as simple as flipping a mental switch to suddenly embrace gym time as a revolutionary act of health, self-reliance, and pleasure, but the FUELhouse team is here to remind you that, with time and practice, you can.

We all can.

We welcome everyone.

Get started with us today!
Our next Beginner Foundations begins July 1.
Shake up your story.
Learn More👉 http://ow.ly/lq5i50uCpAj
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#fuelhouse #fuelhousecrew #epichumanproject #forgingepichumans #mindset #femaleowned #strongfirstgym #seattle #washingtonstate #seattlefitness #strongfirst #wallingford #fremont #pnw #seattlegym #fitness #beginnerswelcome #fuelhouseeats #fuelhousenutrition #nutrition #registereddietician #eattolive #studentsofstrength #committedclub #weaponsofmassreduction #bringafriendfriday #pride #connect #community #shakeupyourstory

C.O.N.N.E.C.T
We are connected to all things in one way or another.
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We are connected to community, connected to purpose, connected to family and to our sense of self. It's one of our fundamental needs and it impacts significantly on our overall wellbeing.
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Today, we encourage our humans to connect. Smile at a stranger, throw out a random hi-five, phone a friend, send a text saying "just thinking of you", drop a postcard in the mail, leave a love note under a pillow, tell someone their AWESOME.

Stay connected to all the things that fill your heart💛
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#fuelhouse #fuelhousecrew #epichumanproject #forgingepichumans #mindset #femaleowned #strongfirstgym #seattle #washingtonstate #seattlefitness #strongfirst #wallingford #fremont #pnw #seattlegym #fitness #beginnerswelcome #fuelhouseeats #fuelhousenutrition #nutrition #registereddietician #eattolive #studentsofstrength #committedclub #weaponsofmassreduction #bringafriendfriday #pride #connect #community

WEAPONS of MASS REDUCTION

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... check out our most recent blog post at this link👉
http://ow.ly/WNqL50uA7vU
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#fuelhouse #fuelhousecrew #epichumanproject #forgingepichumans #mindset #femaleowned #strongfirstgym #seattle #washingtonstate #seattlefitness #strongfirst #wallingford #fremont #pnw #seattlegym #fitness #beginnerswelcome #fuelhouseeats #fuelhousenutrition #nutrition #registereddietician #eattolive #studentsofstrength #committedclub #weaponsofmassreduction #bringafriendfriday #pride

FH member birthday alert! Happy belated b-day to this guy, @patrickhodder! While we obviously won’t disclose his exact age, let’s just say each of those sweaty happy-tired people standing behind him did 35 burpees in his honor at the end of class. Every gym has a few pace-setters. They put 100% into every workout. This guy is one of them. If you can stay at ‘Patrick Pace’ for half a workout, that’s a win. If you can stay with him for a whole class, that’s a miracle. Happy birthday month buddy. Thanks for being such a great addition to the House! #fuelhousegym #fuelhouse #seattle #pnw #patrickpace #epichumanproject #forgingepichumans #strongfirst #wallingford #weaponsofmassreduction #fuelhousecrew #happybdaypatrick

We're Bringing Sexy Back
We’re in Week 4 of our Weapons of Mass Reduction 8-Week Challenge. My main goal in these 8 weeks 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 remain accountable I’m posting my fitness and food plan for the remaining weeks. 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). To read my full plan visit our bio or go here👉
http://ow.ly/m19g50uA7Ds
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#fuelhouse #fuelhousecrew #epichumanproject #forgingepichumans #mindset #femaleowned #strongfirstgym #seattle #washingtonstate #seattlefitness #strongfirst #wallingford #fremont #pnw #seattlegym #fitness #beginnerswelcome #fuelhouseeats #fuelhousenutrition #nutrition #registereddietician #eattolive #studentsofstrength #committedclub #weaponsofmassreduction #bringafriendfriday #pride #sfh #athleticgreens #naturespath

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9.26.16 - Squat

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