Posts tagged #fuelhousecrew

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

Epic Humans of the Month, March 2019

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OMG these two!!! We just love Katie and Greg for so many reasons. It’s been so amazing being a part of their combined fitness journey while at FH. And a little diddy that you may not be aware of…The Nakata’s are in charge of designing our NEW Front Entrance/Retail Area at FUELhouse. We cannot wait to reveal the finished product sometime by May/June!

Without further ado we give you Katie and Greg Nakata…

  1. Where can you be found outside of the gym? What do you do for a living?

    Katie and Greg are both Licensed Architects and work in Seattle. In our down time we can be found at home working on our house we named The Tree House.

  2. How'd you find out about FUELhouse?

    Katie discovered FH several years ago when trying to find a gym nearby her previous office.

  3. What makes you commit to training even on days you don't feel like it?

    The desire to be healthy and active. Greg started coming to FH to support Katie and her goals but now comes to pursue his own goals.

  4. What's your favorite movement/workout?

    Katie and Greg love dead lifting! Katie also loves snatches and BB cleans!

  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?

    Katie and Greg are hoping to participate in TSC in 2019 and PR. Our personal goal that we recently achieved was to pass the 7 required exams for professional license in architecture.

  6. Tell us a little known fact about yourself.

    For three years of our relationship we were long distance, Greg was in NYC, and Katie in Boise. Lots of flying #worthit 

  7. What's the most delicious meal you've eaten recently?

    Canlis, where we celebrated our 5 year anniversary!

  8. What's your favorite thing about being a FUELhouse athlete?

    The ability to exercise in a supportive environment.

  9. We also 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 (just kidding. not kidding)!

    Fozzy Mill Pond Loop & Bob Thames Court - Guess who is who :)

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FH RUN CLUB

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

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

Join us for a FREE informational meeting for all humans (members and non-members) to learn all about our RUN CLUB and what's included on Saturday, March 9th at 11am @ FUELhouse!

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


*INVESTMENT*
$47 buy-in FH Members (members please request discount code from Molly)
$67 for Non-Members
*covers costs for our team swag, 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 Captain, Jess Mullen (MS, RD RRCA CERTIFIED RUNNING COACH), and USAT Coach, Ann Sloan, 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. For more info, please email molly@fuelhousegym.com or jess@fitfirst.net

#fuelhouse #fuelhousetribe #fhrunclub #seattlerockandroll #fitfirst

SEATTLE ROCK ‘N’ 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!

Tactical Strength Challenge May 2019

EPISODE IX,
Tactical Strength Challenge

In a galaxy far far away…

It is a grueling time for the FH Rebel Alliance. Although the Tactical Strength Challenge awaits, Imperial troops are working hard at driving the Rebel forces from making Leaderboard gains.

Evading the dreaded Deadlift, Pullup, and Snatch test is NOT an option. A group of Freedom FUELers, led by FH Special Forces in partnership with the Rebel Alliance, has established a secret base in the remote rainy City of Seattle. They call it FUELhouse.

It is here the FH Rebellion stands bravely against the evil of the TSC Empire, never backing down despite overwhelming odds.

This May 4th, armed with the firepower of strong Hinges and Pullups, and the leadership of figures including Princess Scott and Admiral Sokol, the Rebel Alliance plans to triumph over the Empire at the Tactical Strength Challenge.

-May the 4th Be with You
_______________

The @strongfirst Tactical Strength Challenge is a goal worthy of your efforts.

The three exercises that make up the Tactical Strength Challenge are:

1. A max powerlifting deadlift (three attempts)
2. Pull ups for max reps (palms forward, no kipping, neck must touch the bar) or a flexed arm hang
3. Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories). If you are unable to perform KB Snatches, FH will give you the option to perform Single Arm KB Swings.

Preparing requires your focus on different types of strength and endurance—as demanded by real life’s challenges.

Join us for this fun spirited, worldwide strength event.

Participants will give it their all with deadlifts, pull ups and kettlebell snatches.

Individuals and groups from other gyms/studios are welcome.

Be sure to mark FUELhouse in Seattle, WA as your facility of choice. If you are interested in TRAINING for TSC, FUELhouse is your answer. We just launched our 12-week programming to make sure all levels are ready to compete!

Good people, new friends and BEERS after!!!

Couple of The Month: Ron and Melissa

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Where can you be found outside of the gym? What do you do for a living?

Ron: For the last 8 years I've worked at Adobe as Content/Knowledge Manager, but my tenure there recently came to an end. So looking for new opportunities in the whole Digital Asset Management, Knowledge Management, and Content Management fields. Tell your friends.

Melissa: I can be found planting more stuff in my garden, working on our house, traveling, eating and drinking! And when I work, I am an archaeologist. Typically writing reports in an office but sometimes I get to go out and do the fun stuff;)

How'd you find out about FUELhouse?

Ron: I was looking for a kettlebell gym relatively close to our house, but I didn't really want to do a CrossFit affiliate. Obviously CrossFit-style workouts are awesome, but I worry that their emphasis on increasing the speed at which you do specific workouts is a recipe for injury. FUELhouse just has a really great mix of stuff and the vibe I got from the website made me think Melissa would be comfortable as well. It has really surpassed all expectations though.

Melissa: Ron told me.

What makes you commit to training even on days you don't feel like it?

Ron: The thought of losing mobility as I get older. Also, just about all the diseases run on both sides of my family, so trying to optimize my health so I don't have to worry about diabetes or heart disease. There is so much I want to do with my time on earth, I just don't have time for that shit.

Melissa: How it makes me feel overall—so much better! No matter how crappy I feel walking into the door, I feel better after, and then for the rest of the day.

What's your favorite movement/workout?

Ron: I like the bear complex, especially when paired with burpees. It's pretty much the only time I'm excited to do burpees because they seem like a nice break after a round of bear complex work.

Melissa: Slam balls! Getting out aggression and exercise—love itJ

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?

Ron: I think it'd be cool to swing The Beast. Personally, I’d like to do some more international travel this year. There are still a lot of countries in Europe I haven’t yet visited.

Melissa: I like to do pullups and heavier weights, but I have already accomplished so much and have done higher weights than I thought possible at the beginning! In my personal life—I would like to de-stress and work less (as you might expect, these go a bit hand in hand).

Tell us a little known fact about yourself.

Ron: If I told you, it would no longer be "little known." That's a paradox folks.

Melissa: I have been to Africa! It’s beautiful, amazing and scary. All at the same time. They have spiders the size of dinner plates there you know—they catch birds…! Don’t tell me that doesn’t freak the bejesus out of you!

What's the most delicious meal you've eaten recently?

Ron: Oh man, we went to Las Vegas recently for Melissa's birthday and hit up a couple of the casino buffets. I had never done a Vegas buffet before. The dinner buffet at Caesar’s Palace and the brunch buffet at the Cosmopolitan were both really good. Don't worry though, I only eat at buffets for variety, not volume... plus they both have time limits.

Melissa: Okay well I have to say something different here: Chocolate Crunch pancakes at the Little Goat Diner in Chicago. They were kind of amazing!!

What's your favorite thing about being a FUELhouse athlete?

Ron: The coaches. It's fun to come class. Molly, Kiel, and Brian put the pep in my step!

Melissa:  The positive space. Everyone is so supportive and super!

We also 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 (just kidding. not kidding)!

Ron: Nugget Ninebark - Which I think makes a perfect name for a pulp novel private investigator.

Melissa: Tiger Menahka—I named all my first cats tiger and they all ran away…I branched out after that;)

Posted on January 27, 2019 and filed under Member Spotlight.

THANK YOU 2018.

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

HOUSE POLICIES

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HOUSE POLICIES

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.

Posted on November 5, 2018 .

A Letter to our HOUSE

QUICK REMINDERS:

StrongFirst Lifter Certification @ FH, Nov 9-11- limited class hours. Please plan ahead!

MO-LYMPICS Charity Workout, Nov 17th- find a partner and sign up!

Looking back…

I wanted to take some reflection time before posting an event recap for the StrongFirst Tactical Strength Challenge.  There were many things that stood out to me as I watched all of you perform this past weekend. I know it was for some of you, your first competition. I know that some of you wanted to do this event but could not. I hope you can next year (April 2019;).  Regardless of your status, you represent what FUELhouse prides itself on – class, sportsmanship, kinship, motivation, drive, family, fun, community, humility, hunger, excellence, smarts, character, and more fun.

As your coach and as a leader of FUELhouse, I cannot tell you how much happiness it brings me when other owners and visitors compliment our FH family.  You may not know it, but our guests take note. They observe your actions, your athleticism, your demeanor, your interactions with others, including the support from your own fellow athletes and family.

They tell me, “The members at FUELhouse are top notch.” “High class humans at FUELhouse.” “Such friendly and welcoming people from your gym.” “What an amazing community you have at FUELhouse.”

I assure you, if these compliments were not shared with you directly, they were with me. And to be honest, this is what I hear all of the time.  Thank you for being a FH Ambassador. What we have, what you are doing as a community at FUELhouse is noticed by others because it is special. It is special because of you.  Daily, I am grateful for our family.

So, let’s talk about our Epic Humans who participated at the TSC on Oct 27th...

Yes we did very well as athletes at the TSC. Your training and dedication paid off.  We are beyond ecstatic with your results in the Deadlift, Pull-Up, and KB Snatch Test events. You guys worked hard to strategize your lifts, to work with teammates, some of whom you met for the first time because of this competition. And you all performed beyond measure.  We PR’d the TSC. You set the standard of what a community should be and to me, that is greater than any weightlifting PR because in life, setting an example of what character should be leaves a much greater impression than the weight on a bar. People who had never Deadlifted before 12 weeks ago, saw incredible gains.  INCREDIBLE! Some got their first dead hang pull-ups, and others did their first Snatch Test unbroken. Sometimes you felt good about your score and sometimes you may have wanted to punch the one of the unicorns prancing around the room (and thank you, everyone, for not punching anything or anyone). Regardless, most of you pleasantly surprised yourself with what you could accomplish when you had to dig deep.

I would like to take the time to thank each and every one of you for hiking up your pants, putting your game faces on, and signing up for this Fall’s TSC.

And now, it’s over!  

Twelve weeks of smart training, excitement, nerves, and probably a little bit of cursing Coach Kiel’s name on Wednesdays is no more;).  FUELhouse had 26 people register for the TSC this Fall. Let’s say that again: 26 of our FUELers took the plunge and signed themselves up for a rollercoaster ride of deadlifts, pull-ups/flexed arm hang, and KB Snatches.  We’re so ‘effing proud of you.

A very special THANK YOU…

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To our FH Coaches- I love you guys like the brothers and sisters I never had, but the kind of siblings you actually want to hang out with;). You are my family. I am so very grateful for each of you. You continue to bring humility, hunger, and incredible wit to our Crew of humans. Thank you for your passion, willingness to help at anytime, and for being just a FUCKING magical unicorn. And, to our TSC Judges, assists and volunteers, thank you for taking your Saturday to give back to our community and to provide an excellent experience for all participants. We hope you can play with us in April 2019. Special shout out to Charlotte who spent hours making our TSC Halloween cookies and helped keep our HOUSE intact. Woman, we love you.

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Please share...

Are you happy you participated in this Fall’s TSC?  What did you learn over the course of 12 weeks about yourself and your experience?  What would you say to someone who was scared but curious about participating? Has this showed you how smart programming and consistency pays off?  Will you participate at a future TSC knowing what you know now? Email us your thoughts, recap on your experience, feedback, and any questions about TSC. We want to hear from you!

Feeling all the feels...

We’ve now hosted 7 Tactical Strength Challenges at FUELhouse.  At each event the feels get stronger and stronger. We witness more heart, dedication, and comradery at the gym than we see in any other moment (and that says a lot because we strongly feel all of our members are supportive all the time).  Watching you coach each other and cheer one another on fills us with so much pride. It shows that you not only care about yourself, but you care about your fellow athletes, you care about your gym, and you care about your community. That right there, is respect.  That right there, is the core of FUELhouse.

Looking ahead…

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Take some time to think about what parts of the prep workouts gave you the most problems mentally and physically.  Those areas should be attacked with consistent work. Here’s a perfect opportunity to turn your goals into strengths, but it will ONLY happen with WORK on a REGULAR basis.  If you have questions about what appropriate goals are for you, or you want help creating a plan, please have a discussion with one of our Coaches.  

We want nothing more in the world than for each of you to reach the goals you set for yourself.

For everyone...  

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FUELers, whether you completed the Tactical Strength Challenge this Fall or not, we consider you all to be EPIC HUMANS.  When the going gets tough, you get tougher (in mind and body), and it’s truly inspiring for us to watch. Scores and times aren’t everything in our HOUSE, but they sure provide a great measure for us to understand how we’re progressing.  Heart and dedication is all we ask from YOU, regardless if you’re prepping for TSC or not.

As your Coaches, we encourage everyone to think about their goals going into 2019.  Lets be prepared and ready to kick ass before the NYE ball drops. To everyone in our family, we thank you for working so hard and thank you for helping our community become stronger and closer.

We don’t know about you, but we sure are enjoying this crazy ride with you all.

Looking forward to helping EVERYONE step up their health and fitness GAME so we’re all ready to hit the ground running before Jan 1, 2019;). Get in the mindset now to crush some new goals for this next year.

Love your faces,

Strong Hugs- Molly

VIEW OUR entire TSC photo album HERE