I've gained a new and growing comfort in my body and confidence!

We met Abby when she joined FH and signed up for our Epic Human Project that we hosted for our members back in January. Watching her transformation has been such an honor, we'll let her take it from here!

When you sign up for Fuelhouse you get access to well loved facilities and a thoughtful training schedule, but most importantly you are introduced to a team of enthusiastic teachers.

Jess, the Fuelhouse nutrition guru, is one of those awesome teachers - her expertise is first rate, her methodology is down to earth and approachable. After completing the "Epic Human Project" with Jess and Molly at the helm - I decided I needed a longer term look at my nutrition. Jess has welcomed me into her nutrition practice and is helping me find an attainable pathway to more body confidence. Weekly progress check ins, recognition that a we all need a treat sometimes, and positive energy are just a few of the things Jess shares with her clients. I would urge anyone looking for accountability and encouragement to schedule some time with Jess today!

Why did you start following FUELhouse's nutrition program? To build in accountability that is with another person - not an online site or a group leader. 

  1. How has your recent successes impacted your life?

    Reminds me what it feels like to be putting the right stuff into my body - clearer mind, more energy, etc. 

  2. What what the biggest consistent change you've made to your nutrition?

    Food prep and more consistent eating times. 

  3. Finish these two statements below;

I'VE LOST 10 lbs. 

I'VE GAINED a new and growing comfort in my body and confidence. 

What a Typical OS Warm-Up Looks Like at FH

How to warm-up, or perform your "movement prep", by pressing reset. What is a reset? A reset is a simple movement that literally restores your body's reflexive strength and stability, thus giving your body mobility. If you press reset enough times, you will become as strong and resilient as you have ever imagined that you wanted to become. A reset restores your body's foundation of strength.

Your warm-up can easily look the way you need it to look. On any given day, you might need to change things up because different days can present a different You. Some days you may choose certain resets just to help stress melt away from your body. Other days you may only need to press reset for 45 seconds and then: Boom! You are ready to train.

Learn more at Original Strength

Posted on April 16, 2019 .

I Am Not Afraid To Lift Workshop is Coming to FUELhouse!

Women's Strength Workshop to help women learn to lift and to feel empowered through strength training.

This workshop is appropriate for women who lift at ALL levels, from beginners to advanced lifters. From those women who have never lifted weights before who want to learn the basics of a push-up or how to achieve their first unassisted pull-up, and for those advanced lifters who want to take their training to the next level by improving program design or by learning new techniques to work towards a specific strength goal such as a weighted pull-up, a new 1 rep max for barbell deadlift, or a max bodyweight press. This workshop will help you to sharpen skills and learn programming in order to reach your goal.

At the Lift® workshop you will learn:

  • The importance and benefits of strength training, why being strong trumps the scale and being “toned”, plus my "3 E System" to EMPOWERMENT.

  • Kettlebell Lifts
    - Deadlift
    - Front Squat
    - Military Press
    - Two Hand Swing

  • Barbell Lifts
    - Back Squat
    - Bench Press
    - Deadlift

  • Bodyweight and Core:
    - Pull-up
    - Push-up
    - Hanging Leg Raise
    - Ab Wheel Rollout

  • Strong Mindset Strategies such as how to improve your inner dialogue, and own your lifts in the gym.

  • Strength Program Design
    _____________
    .8 NASM CEUs approved
    I Am Not Afraid To Lift® is a registered trademark.

ABOUT ARTEMIS and her MISSION

In 2014, I created my women’s strength workshop I Am Not Afraid To Lift®. I created this workshop based upon how strength training strengthened and changed both my body and my mindset and based upon my experience training for the strength challenge, the Iron Maiden Challenge (video below).

As a ballet dancer from the age of 3 to 27, turned kung fu black belt at age 32, “Iron Maiden” at age 38, and powerlifter at age 39, through all of my athletic endeavors, I was never afraid to lift. My first true inspiration to lift weights and to build serious muscle was from Linda Hamilton’s character, Sarah Connor in Terminator 2. After I watched this movie in 1990 when I was a sophomore in high school I made it my mission to build arms as jacked as Linda Hamilton’s.

However, as I trained for the Iron Maiden Challenge from 2011 to 2014, I learned that this was not the case for many women.

I learned that many women are afraid to lift because they don’t know how to lift, or because they are afraid that they might hurt themselves, or a combination of the two, or because they are afraid of how strength training will change their bodies in that they may end up looking less feminine and perhaps even lose their lady parts  …

I can assure you ladies, strength training will not make you look less feminine and your lady parts will remain intact.

It is my experience that once women learn how to lift, and once they learn how strong and capable they are, that those fears fly right out the window and instead they love the feeling of confidence and empowerment they get from being hella strong in the weight room, and how it carries over to all areas of their lives AND they love every muscle on their body as these muscles take shape through their hard work through strength training.

After teaching my women’s strength workshop I Am Not Afraid To Lift® all over the United States and even around the world in Australia, I took a one year hiatus from teaching the workshop in 2017 in order to re-vamp the curriculum. The brand new 2018 curriculum now also includes barbell lifts in addition to kettlebell lifts.

NOTE: There are practice segments and practical hands-on workouts throughout the workshop.

Personal Trainers who attend will receive .8 NASM CEUs for attending the workshop.

This workshop is appropriate for women who lift of ALL levels, from beginners to advanced lifters.  From women who have never lifted weights before who want to learn the basics of a push-up or how to achieve their first unassisted pull-up, and for those advanced lifters who want to take their training to the next level by improving program design or by learning new techniques to work towards a specific strength goal such as a weighted pull-up, a new 1 rep max for barbell deadlift, or a max bodyweight press. This workshop will help you to sharpen skills and learn programming in order to reach your goal.

After registering for the workshop, I will send each registrant a questionnaire in order to gauge what level they are at e.g. beginner lifter vs. advanced lifter. I will also send each registrant a detailed agenda.

Read testimonials and watch footage from past workshops HERE!

Contact me at IronBodyByArtemis@gmail.com if you have questions or need more detailed information and I look forward to lifting with you!!

The Easiest Strength Program by Tim Anderson

I am a huge fan of Dan John’s concept of Easy Strength. If you don’t know what that is, this is a quick, crude summation: Pick 3 to 5 strength training movements and perform no more than 10 reps of each movement every day for 40 days – and keep it “light.” It is an extremely flexible strength training program, if you remain in the above guidelines. You can perform a set of 10 reps, 2 sets of 5 reps, 3 sets of 3, or whatever. The key is that you never miss a rep AND you do them every day for 40 days.

Why 40 days? I have absolutely no idea! But, it resonates heavily with me as several major change events, or new beginnings, in the Bible happened after the number 40, whether it was 40 days or 40 years. And, oddly enough, the average human gestation period is 40 weeks. Again, after the number 40, as far as time goes, something new appears…

Anyway, what many people discover after fully participating in Dan’s Easy Strength for 40 days is that they have become stronger. They have new strength. Which is cool, because basically all they really did was show up, every day for 40 days, while keeping the movements light in weight and low in reps. It’s pretty easy….

My point to this is, the secret to getting stronger, or healthier, or smarter, or whatever is to simply show up. Every day. This works because the body runs off the “use it and build it” principle. The nervous system strives to become, and thrives off of, efficiency. In other words, the nervous system is made newer each day by showing up. Which truly means YOU are made newer each day by showing up.

Which makes me ponder a bit, Easy Strength works because people show up. Original Strength, your Reflexive Strength, is built through showing up as a child, day in and day out. This is why Pressing RESET works so well. It’s showing up and developing neural efficiency throughout your entire body. Taking the 5 RESETs and performing them for as little as 10 minutes a day (total time), will build an amazing, reflexively strong body and restore a person’s strength and movement potential.

What would happen, I wonder, if a person deliberately combined Pressing RESET with Easy Strength? Hmmmmm…? Here’s what would happen: They would build the Easiest Strength imaginable.

If a person Pressed RESET for 40 days for 10 minutes a day AND stacked Easy Strength on top of that for 40 days, they would create a major change, or a new beginning, and discover amazing strength potential.

It’s The Easiest Strength program. Period… And, it’s crazy enough to work.

Here is an example of what it might look like:

  1. Press RESET x 10 minutes (breathe with diaphragm, nod head, roll around, rock back and forth, crawl a bit).

  2. Then pick 3 movements like a deadlift, a pull-up, and an overhead press, OR
    Like a Romanian deadlift, a bench press, and a dumbbell row, OR
    Like a Squat (keep it light), a pushup, and a TRX row, OR whatever you want to train….
    Perform no more than 10 GOOD reps of each exercise, broken up however you want, and “toyed” with. Toyed with? Yes, play with speeds, vary loads, and explore. Be curious and have fun.

  3. Oh, AND, in the vein of my book, Habitual Strength, if you wanted to supercharge this, add in 10 minutes of carries every day too.

It is the Easiest Strength program, or the Habitually Easy Strength program. All total, it would take less than 30 minutes out of one’s day for 40 days and each day would leave them feeling fresh and invigorated. And of course, each day would build them up stronger than the day before, making them newer each day.

This works. All you have to do is show up. …for 40 days.

What change could could you experience?

Posted on April 9, 2019 .

Achilles Tendinopathy by Dr. Ellie Somers

COMING UP WITH A PLAN THAT WORKS

Two years ago I sustained an achilles tendon injury resulting in tendon pain with activity, specifically running.

As a seasoned practitioner, the symptoms of this injury were pretty clear to me - I felt a strange pull with a sudden change of direction during an activity that I was not remotely trained to do and subsequently experienced stiffness in the morning, pain with activity and even a bit of swelling in the achilles tendon itself.

In the olden days (ala 8 years ago), if I had been working with a client with a tendon injury, I would have scraped and rubbed and stretched the shit out of that tendon, thinking that I was “increasing blood flow” and “realigning fibers.” Oi vey.

We have since learned that the above approach (ie. manual therapies) to treating tendon injuries is potentially flawed.

Part of the reason these treatments aren’t preferred nowadays, is because they don’t address the root of the (t)issue (you see what I did there?!?). That being, tendon tissue that cannot withstand the demands of your activity and thus implementing strategies that can increase your tendon’s ability to withstand the loads of your desired activity.

As someone who has experienced this injury herself, I can tell you right now, I couldn’t even touch my tendon with a light finger, let alone scrape and rub and DIG into it! Just the thought of it makes me quiver. No thank you.

There are a couple of different types of tendinopathies but I’m going to dive into that today because it’s fairly complex and the goal of treatments are essentially the same: increase your tendon’s tolerance to load.

Having a PLAN can be incredibly helpful to a tendon injury, particularly if you are active or hope to have a tendon that can withstand the stressors of the activities you seek to perform.

A tendon is where energy goes to be stored and released. Higher impact activities are simply easier to do with a healthy feeling tendon.

SO WHERE ARE WE NOW AS IT PERTAINS TO TREATING THIS ANNOYING LITTLE NIGGLE OF NIGGLES?

Well, we’ve made some progress, but admittedly still have some confusion to boot.

Full transparency here, tendinopathy can be a challenging rehab (I don’t say this to scare you, so please don’t be scared). We know that you can have lots of changes to your tendon and absolutely no pain, you can also have absolutely no changes to your tendon and a lot of pain.

Either way, this rehab is a bit like walking on a balance beam.

Too much activity, and you’ve potentially flared up your symptoms and fallen off the beam. Too little activity, on the other hand, and you aren’t loading the tissue enough to increase the ability to withstand load and haven’t made progress toward getting across the beam at all.

So when I think about plan development, what I’m considering are how do we effectively calm things down, then work to build things back up so that you can perform the way you want.

The program I have developed includes 4 simple ‘self-tests’ that you can perform on yourself to determine which level of the program you will start progressing through the plan.

Keep in mind that if you choose to continue to play the sports and activities that CAUSED your injury in the first place, you might be putting a lot of demand on that tendon and making it more difficult to fully recover.

With my achilles tendon issue, I made a very conscious decision to continue doing everything I wanted to do. That strategy might not work for you and that’s fine, but finding ways to keep yourself moving have been shown to be effective for most.

As is the case with so many musculoskeletal injuries, rest is not typically best for tendon injuries. Finding ways to stay active and continue to be moving is vital for tendon health. But again, it comes down to finding the appropriate loads for you.

In this end, this program was designed to address the achilles tendon alone and nothing more. Should you desire a more tailored and focused approach, you can schedule an appointment with me or reach out for an online consult.

COACHES CORNER: Meet Tiff

Tiff’s absolute favorite thing about being a coach is giving people the gift of empowerment and confidence. 

Coach Tiff is a true believer that physical strength transfers into mental and emotional strength and gives us the ability to tackle anything that life throws at us.  She wants everyone; no matter their background, circumstances, or current fitness level, to feel comfortable and welcome stepping into the gym.  

Tiff went to Northern Michigan University where she got her Bachelor's in Exercise Science, played basketball, and threw shot put, discus, and javelin.  After college she played one year of professional basketball in Germany and since then her love for fitness and performance has led her to work at various schools and gyms.  She gained knowledge and experience as a Sports Performance Coach, Basketball Coach, Track Coach, Spinal Cord Injury Recovery Rehab Assistant, Personal Trainer, and Gym Owner. She also received a Master's in Exercise Science and takes great pride in being a life-long student. 

Tiff currently lives in West Seattle with her wife Julie, dog Charlie, and cat Cooper. She loves cooking (especially breakfast), traveling, hiking, doing pull ups, deadlifting, and juggling kettlebells. 

MORE FUN FACTS ABOUT TIFF

  1. What is your favorite color? Sky Blue

  2. What would your spirit animal be?  Lion

  3. If you could have one superpower, what would it be? The power to magically heal injuries, illnesses, disease

  4. What is your favorite Exercise/ Movement?  Deadlift

  5. Favorite Cheat Meal?  Burger, Fries, and Beer  (I also love me some doughnuts)

  6. When did you start working for FH?  June 12, 2017

  7. What are you currently training for? TSC and Life!

  8. And where do you find your motivation when the workout looks difficult or you are lacking energy? I find the motivation from my clients and co-workers.  I'm lucky enough to be around people who are showing up to put in the work all the time, and that inspires me and keeps me motivated. 

  9. What would you say to someone thinking about starting FH?  Stop thinking and take action.  It will be the best thing you could do for yourself.  This community is so empowering, and the programming is top notch.  You'll get stronger physically and mentally, you'll be in a safe environment where the quality of your movement is more important that how many reps you can do, everyone will root for you, and you'll accomplish things you never realized that you could!

  10. What are some of your goals in or out of the gym? To lead 1 or 2 women's empowerment retreats every year.   I'm excited to lead a retreat in Fiji this year!  Personal Records or achievements that your proud of?  I'm proud that I was a college athlete and played basketball professionally in Germany.  More recently I'm pumped that I competed in my first powerlifting meet last year.  

  11. Anything else you’d like to share with our fitfam?  You guys inspire me and make Fuelhouse such an awesome place to work and train! Much Love!!

Posted on April 4, 2019 .

FH RUN CLUB

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

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


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

We are hosting a 9-week FH Run Club for all who join our run club. We will plan to cover our training philosophy, and plan, share suggested training routes, talk all things gear, team socks, group runs, motivational workshops and so much more!

WHEN DO WE START?

Our 9-week FH Run Club Training begins April 9th!

WHEN ARE THE ORGANIZED GROUP RUNS?
Our organized group runs will officially kickoff on Tuesday, April 9th but that doesn't mean you have to attend our organized runs. If you join our Club and find a friend or a couple run buddies who want to meet at a more convenient time for you then that's fantastic.

WEEKLY SHORT RUNS BEGIN APRIL 9 (3-4 miles)
7am Tuesdays (led by Ann Sloan)
7am Fridays (caboosed by Molly Scott)

WEEKEND LONG RUNS
7am Before FH YOGA (Sundays)

We will provide maps for the long runs. We will plan to cover our training philosophy, and plan, share suggested training routes, talk all things gear, team socks, group runs, motivational workshops and so much more!

INVESTMENT
$47 FH members (ask Molly for discount code to get this rate)
$67 for non-members

This cover costs for our team socks, 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 coaches, Jess Mullen (MS, RD RRCA CERTIFIED RUNNING COACH), and Ann Sloan (USA Triathlon coach and Run Club Team Captain) 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. Ask Molly about her first 1/2 marathon experience last year! It was amazing. For more info, please email molly@fuelhousegym.com

2019 SEATTLE ROCK AND 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!

Register at: https://www.runrocknroll.com/en/events/seattle

Use Discount codes:
FUELHOUSE10-Use for $10.00 off the half/full
FUELHOUSE5-Use for $5.00 off the 5k

TRACK YOUR RUNS with US:
FUELhouse has now created as a 'club' on the Strava App. Strava is a social app for tracking biking, running, swimming - and other activities. You can join for FREE.
Check it out to see if it's something you want to join to track runs for the RUNCLUB!
The group link = https://www.strava.com/clubs/510537/members

PS: Many many people WOG (Walk-Jog) a marathon or half marathon. There is no shame and most likely will be my method of survival with the goal of getting across that finish line. So for all you non-runners out there... join me in the most aggressive Walk-Jog of your life. Brunch at the end... #becauseeveryoneneedsanincentive

NUTRITION CLINIC: 3rd Wednesday of Every Month

On the 3rd Wednesday of every month we host a FREE nutrition clinic for all FH Members with Jess Mullen.


CHANGE IS HARD. YOU DON’T HAVE TO DO IT ALONE.


Here’s a little secret: if you clean up your diet, you’ll feel better. You’ll have more energy. Improved body composition. Better athletic performance.

There’s just one problem: old habits are hard to break.

That’s where we come in. We’ll help you optimize your diet and health. It’s a process and we are here to help you through each step. We know how important food is, and we’re not here to ruin that for you.

We’ll look closely at your reality–your lifestyle, your needs.

Soon, we’ll have replaced old habits with new ones sustainable for years to come.

What you can expect:
- The Benefits of long term healthy eating and exercise
- What makes up a healthy diet
- Strategies for long term success

This will be about a 1 hour clinic, if you have ever had a question about healthy eating here is your chance to get it answered.

We hope to see everyone there. Please reserve your spot in ZenPlanner.

Jess Mullen, MS, RD, Certified Running Coach, believes you can feel better, look better and perform better, even as you age.