Posts tagged #fuelhouse

WE'RE LAUNCHING A PODCAST!

What drives you?

What beats you?

What defeats you?

What FUELS you?

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The Fueled with Fire podcast is a short form conversation Co-hosted by @fuelhousegym gym owner, Molly Kieland, and FUELhouse Head Coach, Jeff Sokol @sokolstrong with appearances by FH teammates, FH gym members, friends and guests that include health & fitness industry professionals, local community partners, and all who inspire us and who we deem epic.

🤘
We’re covering all the bases and not holding back.

Coming this August 2019!

Weapons of Mass Reduction Final Results!!!

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RESULTS! RESULTS! RESULTS!

We are so proud of both teams, Shred City and Bringing Sexy Back, but final results are in!

The winning team of our weekly incentive in this group challenge is TEAM 2, Shred City, led by Coach Kiel (10pts). You win bragging rights.

The winning team of overall weight lost in this group challenge is TEAM 1, Bringing Sexy Back, led by Coach Mol! For the weekly incentives we only accrued 6pts! But, we also win bragging rights!

Both teams worked so hard! Be proud no matter which team you were on! 

There were a so many individuals that produced some amazing results.

The overall WINNER of the total challenge is SHANDA BOYLE. Shanda lost a total of 17.6LBS, bringing her percentage of body weight lost to 9.3%! Ok that is just incredible lady- we are so proud of you and are honored to have been a part of this amazing 8-week journey with you! You win $200 CASH and FREE entry into our September Breaking Bad Challenge!

Our Top 3 performers on each team win FREE access into our FALL, Breaking BAD, 30-Day HABIT BASED CHALLENGE, that begins September 9th

RESULTS IN DETAIL AND KEY MENTIONS

Team 1 (Bringing Sexy Back)

  • Overall Team & Challenge Winner: Shanda Boyle (17.6# lost)

  • Starting Team Weight: 3345.4 pounds

  • Final Team Weight: 3264.4

  • Total Team Weight Lost: 81 pounds

  • Total Team % Weight Lost: 2.42%

  • Top 3 Team Performers in order:

    • Tim Gillette (11.2# lost)

    • Jen Ede (8.6# lost)

    • Tamara Jarosek (8.4# lost)

Team 2 (SHRED CITY)

  • Overall Team Winner: Grace Campbell (9.8# lost)

  • Starting Team Weight: 3345.8 pounds

  • Final Team Weight: 3269.2 pounds

  • Total Team Weight Lost: 74.2 pounds

  • Total Team % Weight Lost: 2.29%

  • Top 3 Team Performers in order:

    • Krista Andrews (9.6# lost)

    • Lana Marshall (9.6# lost)

    • Margaret Tiffany (8.0# lost)

Wowza! Congrats to everybody!

Posted on July 23, 2019 .

INFERNO BOOT CAMP with JOSH HUNTER

SUMMER 6-WEEK SERIES

Phase I: Begins Tuesday, July 16th - Aug. 25
Phase II: Begins Tuesday, Sep. 10th - Oct. 20

WHAT DOES MY INFERNO 6-WEEK TRAINING GIVE ME ACCESS TO:

  • T/Th Inferno Team Training at 7am

  • All Boxing Classes (Wed&Fri at 8am, Wed at 7:30pm, Fri at 1pm and Sundays at 8:30 and 10:30am)

  • Access to our monthly 5:30pm Nutrition Clinics with our Registered Dietician Jess Mullen (July 17th and August 28th)

    INVESTMENT:
    Friends of FUELhouse: $187+tax
    Current FH Members: Inferno is included in your membership

Josh’s passion for fitness comes from being overweight as a young teen, becoming active and gaining a whole new sense of self. Josh strives to share that feeling with everyone he can through coaching, strength training, and bootcamps.

He likes to train clients to use their bodies in space; running, jumping, crawling, rolling, shuffling, skipping, pushing, pulling are all on the menu! As Josh would say: “Train like an athlete, have an athletic body!”

Josh is an ACE-certified personal trainer who has been working with clients since 2009. He started out on the business side of fitness, hoping to utilize his degree in business management and work his way up to running a gym. It wasn’t long before he was moved to get out from behind the desk and personally help people reach the goals they were trying so hard to achieve.

More about this Epic Human…

I was born in Michigan but settled in Seattle in 2008

I'm 38 but don't look it since black don't crack

I sing in a band, paint, pin & patch jackets, I love anything animation, I have goals to one day learn Japanese, learn an instrument, and learn real estate investing.

Why do I train?

I'm a teacher at heart and I get joy in my heart at that moment when someone "gets" it and I'm able to help them understand something in a way that they never did before.

Why do I teaching lifting and fitness?

Personally I have found great physical freedom, self awareness, confidence, and self esteem through learning the skills to train my body. Physical fitness is one of the greatest gifts you can give yourself because healthy habits and a strong body benefit virtually EVERYTHING else you do in life.

Passions?

I am passionate about personal growth and balance. I think that health is a composite of physical, mental, emotional, relational, spiritual and aspirational components that make up a whole person. While physical health is a cornerstone of that I think that it's just the beginning of the training. So I'm a big reader of psychology, self-help, personal improvement and spiritual books that help me understand people and life a bit better

What Drives Me?

Fear. Fear of living an unexamined life. Fear of living an unchallenged life. Fear of getting stuck. Fear of being placid. Fear of not having the tools I need to seize opportunities. Fear of ignorance.

What is my philosophy?

I think that health and fitness should be the foundation for any balanced, happy life. 

Posted on July 15, 2019 .

TIPS FOR MEAL PREP WHEN SHORT ON TIME

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Often we find ourselves short on time. Either life overall is busy or we get thrown for a loop due to unforeseen circumstances. 

There are some easy ways we can still set ourselves up for success for meals and snacks even with limited time. 

It’s not about being perfect or having the perfect balance every time we eat but we can have decently healthy options available so when there’s no time, it’s already there. Being short on time and hungry without anything healthy already ready is a recipe for disaster. This is when we are at our weakest with rational decision making in regards to food. 

SO. As often as you can, set yourself up for success. A little bit of forethought can go a long way.

Here are a bunch of ideas for you to consider, hopefully at least one or two of them could work in your life and make it easier and healthier 😊

  • Plan ahead - I know, this is tips for when you’re short on time but make the time to spend a few minutes considering the week ahead - when are those times that you will need grab and go food? What’s your evening schedule? When are you going to the gym? Do you need snacks or meals ready to take with you or is there somewhere nearby you know you can get a balanced, healthy meal or snack? Set yourself up in advance. If you know Wednesday night is tight on time, cook extra on Tuesday night for Wednesday, for example.

  • Keep an ongoing grocery list – as you run low on items during the week, write them down so when you sit down to write your weekly shopping list, you already have most of it done. And then when you shop – stick to the list (see next item).

  • Don’t buy junk food – be mindful of the snacks you have in the house. Fruits, veggies, eggs, nuts/seeds, yogurt, deli meat and cheese are some healthy options. 

  • Get pre-prepped when you can – getting things (especially produce) already washed and prepped saves time. It may cost a bit extra but if you can afford it, the time savings may be the difference between having veggies and skipping them. See next item as an example!

  • Bagged salad kits are the best! Just add protein and you have a meal.

  • Buy frozen – always have some frozen veggies, fruits and protein sources available in the freezer. Not only are they time savers when you don’t have time to get to the store but also they don’t spoil as quickly as fresh food.

  • Get your groceries delivered – it costs a little more but if it saves you time or makes the difference between having food at home or not, maybe the extra cost is worth it.

  • One pot meals – one thing that can be exhausting is trying to figure out all the different parts of the meal. When everything is in one dish, it makes life so much easier. Chilis, soups, bakes/casseroles all are great options.

  • Keep it simple – keep the flavors light and not too complex. Use simple cooking methods and use pre-made sauces and spice mixes.

  • Instapot – use your instapot or crockpot for easy batch cooking of lean protein. Having ready-made healthy protein available is super helpful in creating a faster balanced meal.

  • Keep a recipe list handy – when you have the time, peruse recipes and save ones you want to try in the future. Also keep a copy of the tried and true ones you know you like and are easy to make. Pinterest or other apps are handy these days to store recipes.

  • Have the right gadgets – if you are prepping in advance, make sure you have the right containers to store stuff in. If you are chopping a lot, maybe a Cuisinart would be useful for shortening prep time. Having the right gadgets can really save time.

  • Buffet style food prep – batch cook each component separately (starch, veggie and protein) and then put together as desired. For example, cook a large batch of brown rice. Also roast 2 pans of broccoli. And finally make salsa chicken in the instapot or crockpot.

  • Have at least a few good condiments – pulling from the example above, you can spice up your cooked chicken, brown rice and broccoli different ways with different condiments, making the food seem more exciting even if the same from batch cooking. Some coconut aminos and sriracha and sesame seeds for an Asian flare or avocado and salsa for a southwestern profile.


You can’t always control how your day unfolds but if you spend a bit of time here and there prepping in advance, you can reap great benefits in keeping your nutritional balance and health even when life is really busy. 

Try some of these ideas and let us know how it works for you! Or share other time-saving ideas with us.

-by Jess Mullen, MS, RD

Our in-house dietician, Jess Mullen, empowers clients to make lifestyle changes. She provides health coaching through diet and exercise to help her clients meet their goals. Our Nutrition Coaching services are for FH Members and Non-FH Members.

Why Not Set Crazy Big Goals? by Jess Mullen

#LiveBIG #DreamBIG

#LiveBIG #DreamBIG

One of my favorite phrases is to live BIG. I’ve learned through experience that I get the most fulfillment, self-worth, self-confidence and contentment through working toward goals that can feel hard at times. Ones that require consistent dedication and ongoing work or there’s no chance of them happening. I may not always enjoy it in the moment but overall it results in a very happy and rewarding life.
One area I like to practice this discipline is through running-related goals. Sometimes my goals are performance driven but other times I like creative or rather silly goals.

To some they may seem rather pointless and not in the normal “box” of athletic goal setting / achievement but I find they can be very fulfilling without the same weight as performance goals. I am a more positive and light-hearted person when I have levity and silliness in my life. Running is my great love and an important area for me not to get too serious and lose sight of what really matters (the joy!). 

Now having said that I go through periods where I have been very performance driven, training and racing to see how well I can perform. And this is “fun” and very rewarding but I can’t do this year round over and over without burn out. So when I’m not serious about racing, I like to set and train for other running (often volume-based) goals. I seem to lose my commitment and follow-through with exercise when I don’t have goals.

SO. This blog post is because I have one of these silly goals coming up over the next two weekends and I wanted to share it with you all in hopes you’ll send me some good mojo (selfish!) and in hopes it might inspire you to try something silly or “crazy” that’s outside your norm. Not something stupid - I’d say this goal is appropriate for me and my experience level and background but maybe not so reasonable for a newer, shorter distance runner. So I urge you to dream big but not stupid or reckless.

And this goal makes me super NERVOUS and anxious and excited and afraid. I may not be able to do it - it’s unknown territory. Also now that I am putting it out there publicly to you all before I attempt it makes it even more obvious if I don’t complete it. But that’s totally ok, I’ve fallen flat on my face before and I didn’t die of embarrassment. Because there really is no failure other than not trying, right? Each time a goal didn’t work out the first time around, I look for the lessons and show up better the second time around. So even if this goal goes sideways, I can always train and try again, right? Right. 

Back to the point... what’s the goal you ask? I am going to try back to back 100+ mile running races - a 100 mile race tonight, Friday, May 17, 2019 to Saturday night down in California (near Santa Barbara) and the following Friday morning I will start a 150 mile race locally at Lake Youngs Water Preserve in Renton. I’ve never done back to back weekends of 100+ mile races and I’ve always wanted to see if I could do it and experience what it feels like. 

Some folks may think I’m a bit crazy and whether that’s true or not doesn’t need to be addressed here BUT what I do want to get across is that we only live one life! If you find an area of your life stale or stuck - can you start to explore “outside the box” ideas of how to make a new, creative goal or sense of purpose? What scares and excites you at the same time? What could be possible? And what training or work would that entail? And especially if it’s slightly silly or absurd - all the better! There’s nothing better than a new energizing sense of purpose.

Please consider sharing in the comments any dreams you have or stories of experiences that were BIG and meaningful. Write a blog for us at FUELhouse. Or come grab me at the gym and tell me a story. Or send me an email! I love hearing about how you LIVE your life. 

And in case you wanted to look them up - the first race I am doing is called Born to Run 100, https://ultrasignup.com/register.aspx?did=57987

The second is called Pigtails Challenge, https://ultrasignup.com/register.aspx?did=60294. Some of the coaches might even come out and pace me a bit - what a treat! 

Ok that’s it. Love to all of you!

Jess

Posted on May 17, 2019 .

EPIC HUMAN ALERT: Joyce Leslie

We like to showcase our Epic Humans who are #crushinggoals. This beautiful woman pictured here is a SUPER WOMAN. She shows up at 6am, with the biggest smile on her face, hands out hugs to all who are ready to receive, sometimes on only 3 hrs of sleep, and does the work. She never complains, whines, or gives excuses. While holding down a full time job outside the home she is also a mother to two beautiful babes. Joyce has an infectious way of making you feel so loved. She has trusted us to guide her both in fitness and nutrition, and for that we are so grateful. Joyce, you make our work so enjoyable and rewarding. Thank you for being a role model for so many. We love you.

By staying consistent in my weekly workout routine at  Fuelhouse and working with Jess in cleaning up my diet, I have gained so much strength and energy! I haven’t felt this good in awhile!- Nutrition Client, Joyce L.

Q: Why did you start working with Jess on nutrition?

J: “I started working with Jess in 2014 when training for my 2nd marathon. I had a 45 minute PR on my time. At the beginning of this year I reached out to Jess again due to my cholesterol being high. My doctor immediately wanted to put me on statins but I refused. Within a couple of months of working with Jess and utilizing her recommendations I was tested again. My cholesterol went from 264 to 199 and I got a bonus of losing 17 lbs.”

Q: How has your recent successes impacted your life?

J: I am raising my two grandchildren 3 and 2 and it’s giving me the energy to be able to keep up with them.”

Q: What is the biggest consistent change you’ve made to your nutrition?

J: One of Jess’s recommendations was to have a lot of pre cut veggies in the fridge all the time. And to start my work week with some sort of protein cooked in the crock pot along with some deli meats for quick and easy weeknight meals.


I’VE LOST ... 17 lbs which has been one of my biggest goals.


I’VE GAINED ... 
a great way of balancing my evenings and not being so stressed about how to feed  my family when getting home from work and being exhausted. Instead, I have it planned out for the week which gives me more time to spend with the babies.

Dozens of our clients have already used our methodology to fix their nutrition and get results in the gym. We would love to share the proven process that has already helped over tons of clients achieve lasting results.

Recipe Corner: BBQ Pulled Chicken

BBQ Pulled Chicken 

by FH Nutrition Coach, Jess Mullen, MS, RD, RRCA Certified Running Coach

This is soooo good and super easy. Don’t let the list of ingredients scare you. You likely have most of them. (Liquid smoke is the key ingredient, in my opinion!)

This is another versatile protein option to make everyone happy – have it with a bun as a sandwich, serve over cabbage or greens and have a salad or with potatoes and a small salad for a nice, balanced meal. Many options to please all preferences.

Ingredients

1.5 pounds boneless, skinless, chicken breast
1 pound boneless, skinless, chicken thighs
½ - ¾ cup yellow onion, diced
1/2 cup white wine vinegar
¼ cup honey
¼ cup tomato paste
2 tablespoons coconut aminos (or could use Tamari/Soy Sauce if you didn’t need it to be gluten free)
1 ½ tablespoons all-natural liquid smoke 
2 teaspoons minced garlic
2 teaspoons fish sauce
1 ½ teaspoons chili powder
1 ½ teaspoons sea salt
1 teaspoon paprika
1 teaspoon Dijon mustard
¾ teaspoon cayenne pepper
½ teaspoon allspice
¼ teaspoon freshly ground black pepper

Directions

  1. Place all ingredients in the slow cooker, give it a good stir and cook on high for 3 hours. Remove the chicken, shred with two forks, then return it to the pot and continue to cook for 1 hour.

  2. If timing is an issue, you can cook on low for 6-7 hours, then shred and then cook on low for another hour.

  3. Adapted from recipe in “Against All Grain” cookbook.