Posts tagged #kettlebells

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.


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 if you have questions or need more detailed information and I look forward to lifting with you!!

Kettlebell Swing Clinic: April 11 @ 6:30pm

Master the Hardstyle Kettlebell Swing with Sokol Strong

The center of the kettlebell universe is the kettlebell swing.

Without a mechanically solid swing you are minimizing your potential results and maximizing your potential for injury. Who should attend this clinic? Anyone interested in getting to most out of their KB training.

Join us for this workshop to learn how to master the essentials of kettlebell swings—and dramatically boost your power and effectiveness as a human.

Attend our SWING clinic and leave with:

  • A deep understanding of the true benefits of kettlebell swings and kettlbell training

  • A solid knowledge of vital kettlebell swing safety procedures

  • A workmanlike grasp of the fundamentals of biomechanics—to ensure you move with perfect form and avoid injury

  • A grasp of the key HardStyle skills and principles of strength

  • The ability to competently perform the Hardstyle KB Swing

  • Understand why mastery of the kettlebell swing is fundamental to high-level HardStyle practice

  • How to develop power through compensatory acceleration and overspeed eccentrics

  • How to train hip extension for back and knee health and athletic performance

  • How to employ bracing and neutral spine—for injury prevention, enhanced performance and optimal transmission of force

  • How to recruit the lat as a "core muscle" to improve the spine safety and glute strength

  • How to increase power with the biomechanical breathing match

  • Why we use explosive training techniques at FUELhouse for more effective fat-loss

  • The concept of rooting and two key drills for developing it

  • Competency on how to perform the two-arm, one-arm, and hand-to-hand swing based on your current kettlebell training background


Our clinics are limited to non-members and we always sell out. If you are interested in attending, we recommend reserving your spot ASAP!

Cancellation Policy

Posted on April 3, 2019 .

A Letter to our HOUSE


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…


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…


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...  


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

Training for Fat Loss

'I can't believe how high my heart-rate got when I increased my weights. This is just as hard if not harder than any traditional "cardio" workout.' -FH Member

I can't tell you how many times I hear this once a client realizes that they've been sandbagging their main strength workouts, afraid that their going to get too bulky.

This is once of the biggest misconceptions that I have seen over and over in relation to training for fat loss. We hear it all the time, mostly women, and some men, believing that they should avoid heavy or all weight training and only perform “cardio” and abdominal exercises to get their ideal physique. 

The worst is witnessing this in group classes.  As a coach you encourage people to challenge themselves, to push to a new level because you know that the end result is what their ideally looking for.  Who wants to keep doing the same thing or lifting the same weight?  Well, I guess not everyone cares about tracking progress, but you hope, as a coach, that your people will care.  So many of our humans "get it" but so many still go through the motions during the strength portion of one of our general fitness classes and then only focus on the conditioning portion of the workout – and often followed up by a few sets of sit-ups or something similar. My guess is that if you are guilty of this approach, you probably haven’t seen very good results with it. Maybe you lost a few pounds initially, but now you have plateaued and you may have even gained a pound or two.

This faulty approach is perpetuated by the insta-google "you tube" trainer who's more interested in selfies than actually showcasing their own clients, workout routines published in “fitness” magazines, and a few common exercise myths.


The hour or so you spend in the gym accounts for a very small portion of your daily caloric expenditure. Unless you are a professional athlete that trains and practices for several hours each day (did you hear that? I'll repeat....trains several hours a day), the large majority of your daily caloric expenditure comes from your Basal Metabolic Rate (or BMR), the calories burned to sustain your bodily functions on a daily basis.  One of the most effective ways of increasing your BMR is through increasing the amount of lean muscle mass on your body. This is, of course, only achievable through weight training aka LIFTING AND PUTTING DOWN HEAVY SHIT, preferably in the form of deadlifts, squats, presses, and other multi-joint, compound movements. OMG no way?  Yes, yes we actually know what we're doing.  You see, for every pound of lean muscle that you add, you will burn approximately 50 calories more per day. That might not sound like much but keep in mind if you swap out 5 pounds of fat for 5 pounds of muscle, you will burn close to 300 extra calories a day before you even hit the gym. Furthermore, intense weight training results in an afterburn effect where your metabolism is elevated for up to 38 hours after your training session. This is known as excess post-exercise oxygen consumption, or EPOC.  

Doing cardio alone will only decrease your BMR as time goes on. This turns into an uphill battle as your BMR keeps dropping, you’ll need to increase the amount of cardio you do to create the same deficit. Without weight training, you’ll lose muscle which will actually account for some weight loss, and you might even lose a few pounds of fat if your diet is decent, but it’s unlikely you will achieve (or maintain) the level of fat loss you desire.

“Won’t weights make me bulky?”
Weight training will add a few pounds of needed lean body mass which will in turn make you leaner and give you a better looking physique. If you are worried about getting bulky...then we should seriously take a look at your nutrition. Most people who are afraid weights will make them bulky are the same people known to complain about being unable to lose the last the few pounds of fat around their midsection while pouring their third glass of red wine, "brunching" every weekend or think gluten free pasta will solve all their problems.  These same people are the ones to point the finger at their current fitness program being the culprit of their plateau or weight gain, not the other 10-12 hours outside the gym. Yes. It must be our fault. Not theirs. 



“So how do I go about increasing my lean body mass and improving my body composition?”
Definitely focus on the strength component in our group workouts and push yourself during the finishers. Find an accountability buddy through the Tribe to do this with you!  If you want to get more experienced with lifting, consider signing up for the Tactical Strength Challenge on Oct 28th or any of our Barbell STRONG classes. You’ll focus on the core lifts, increasing strength, lean body mass, and overall performance. Many of our members signed up for the TSC or who have established a Performance/Strength goal with one of our coaches, have leaned out while getting stronger at the same time. Also, look into signing up for a nutritional consult with Coach Meg, or even the upcoming nutrition challenge that kicks off Sept 11th or our 6-Week Get FUELed specialty group for non-members and FH members!  You’ll get some useful instruction on how to dial in your nutrition so that you can improve your body composition and performance with a sustainable approach.  Need some dedicated 1:1 time to get dialed in and serious?  Then consider 1:1 training with any of our FH Coaches!

Take a look at your current approach to training and be honest about how well it has worked for you. Ask yourself: "How do I want to feel in 6-Weeks?".  If you are less than 100% satisfied with your current results, we hope you’ll consider our recommendations. And as always, feel free to consult any of your FUELHOUSE coaches if you need further guidance.


Model: Jordan Raye, Founder Alpha Maiden

Model: Jordan Raye, Founder Alpha Maiden

It has been scientifically proven that building lean muscle speeds up fat loss, resulting in a leaner, fitter you.  

Make it even more awesome by surrounding yourself with other positive, motivating ladies and you have SUMMER SHRED!


This is your chance to take part of our very successful Summer Shred program. Our program is designed to change how you want to feel, but this is not a "magic pill". Expect to work hard. We don't care where you're starting from, only that you try your hardest and finish the 6 weeks!

This program incorporates strength work in the form of hypertrophy work with barbells, dumbbells and/or kettlebells.  Plan on working hard and reshaping your body. Find your strength and feel like a better, stronger version of yourself.

Space is limited to 12 dedicated ladies per group, these coveted spots fill up quickly so sign up today! Our focus is on becoming strong (inside and out), conditioned, & be more energetic. Our training will include body weight, proper movement patterns, battling ropes, suspension training, and other fun progressions to help you optimize strength, fitness, and energy.


  • 12 Sessions with your exclusive group (2x/week on Tuesdays/Thursdays at 10am) at FUELhouse
  • Unlimited access to FUELhouse classes in addition to your private SHRED sessions
  • Nutritional guidance (information/recipe options/help with meal planning and prep)
  • A Private Facebook Group for SHRED MEMBERS ONLY to build a community, post videos and photos, and get feedback on all your questions
  • Results: Lose Body Fat, Gain Lean Mass, Get in shape
  • Valuable info on motivation, rest and setting goals
  • If you are a mom and have a little one(s) who are also interested in participating in their own movement class during your SHRED hour on T/TH please let us know by emailing  We are ready to launch our kids program if there is enough interest.


    This is a free meeting for all interested parties.  Free childcare will be provided during this time! This meeting has limited space so please share with your friends and RESERVE YOUR SPOT NOW!
  • FINALE CELEBRATION: Wednesday August 30 at 7:30pm


A typical personal training session costs $100/hour. In a dedicated small group you are getting the same attention for $27/hour.

The 6-week guided Summer Shred Program is $327 for 12 sessions ($27/session) and payment is due for the full 6-weeks upon enrollment. But remember, you have access to 9 additional classes in the time that you are with us and so much more!  There are no refunds for missed classes OR for this program. YOU MUST COMMIT TO 2 SESSIONS/WEEK!

We are accepting a limited number of ladies who are 100% ready to commit to this program. This is not for beginners to fitness. If you are a true beginner to exercising, please inquire about our Elements program.

We need serious, excited and eager women who are looking to transform their current lifestyle. As your coach I put my whole heart into our program and I ask one thing from you, that you are committed to the program and are willing to be coachable!

Our training is a practice that is not perfected in just a few sessions, you need to be willing to be humbled and be patient with the process. Leave your ego at the door! You must commit to the full program, exactly as written and executed. Anything less and you are selling yourself short. You are in complete control of your results and your success. I cannot emphasize enough this simple fact- the next 6-weeks will change your life. You get out what you put in.

QUESTIONS? Email Coach Tiffany at or call 616-250-0868




  • Anyone brand new to fitness in general OR brand new to strength & conditioning style training
  • Anyone ready to re-ignite their fitness journey after a long hiatus/injury
  • Anyone who wants to set a solid, strong, smart, and safe foundation of strength to graduate into our regular fitness classes
  • Anyone who wants to build confidence around strength training and new movement patterns
  • Anyone looking to prioritize their fitness for longevity
  • Anyone who prefers a small-group approach


ELEMENTS meets in a small group setting, Tuesdays and Thursdays 8-9am. By the end of the 8 class series, you'll be confidently using kettlebells (and other equipment) to pursue strength, cardiovascular health, and mobility - whether you're planning to join us in our regular group classes, a small group, 1:1 training, or continuing on your own. Although this class will follow a progressive curriculum, we encourage you to begin with us when you're ready, and pick up at the beginning of the next cycle to fill in any gaps. You’re also welcome to continue to attend these classes to brush up on basics once you begin a regular membership.

INVESTMENT: ($217) Includes access to FUELhouse classes outside of ELEMENTS as your coach clears you!

WHEN: The next ELEMENTS series begins on Tuesday, MAY 16th at 8am!


  1. CLICK HERE to create a profile in our system, purchase your Elements series, and sign up for your first Elements class!
  2. CLICK HERE to fill out a quick questionnaire so we can get to know you!
Posted on May 11, 2017 .

Events, Clinics and Training Tribes at the HOUSE

There are just too many awesome things to announce
so we had to put them in one place!

We hope that we see more friends of the HOUSE join us for the following Special Events and Training Tribes! 


***Training Tribes are for members and non-members of the HOUSE.  This is an awesome way to accelerate your fitness based on your goals.  Members have the option to put their membership on hold during their Training Tribe session and will have access to 9 FUELhouse classes/mo.  All Training Tribe members have access to open gym.  Additional open gym times to be announced next week!  Space is limited to 12 deserving humans. Don't miss out!


Are you looking to get a jumpstart on your fitness for 2017 or are you ready to take your training to the next level?  

If you lack a specific goal, the time you spend training may easily become a collection of random acts.  It’s so common for those of us pursuing a life of health and fitness to fall off the wagon from time to time. We get it and we want to help.  

Are you looking to make a change or a total transformation, of your body, of your behaviors, and all the things affected by your fitness (like your love life, sleep cycles, energy, overall happiness)?  Knowing how hard it is to start or even re-start a fitness training program, we want to offer you the easiest approach to begin making fitness a core part of your life and start seeing the results you've been so longing for.

If you're ready to turn yourself around (again) keep reading. If you're already kicking ass and taking names in your fitness journey then you can stop here and forward this to a buddy.


If you're not sure where to start we can help.  First thing is helping you find your WHY!  Your WHY is your underlying reason you have for pursuing fitness in the first place.  We often start pursuing fitness with a specific aesthetic goal: to lose ten pounds, to lower blood pressure, to get stronger, to have more energy, etc. While these reasons are totally awesome we are here to encourage you to dig deeper and consider training for a more specific goal like training for your to be (or just move and look like) a Kettlebell Instructor or committing to getting stronger and resilient using Barbells.

If you are serious about changing your body and making your fitness goals a reality, our Training Tribes are designed to jump-start your health and awesomeness. For a minimum of 2 months you will form together with a dedicated group of humans through progressively more challenging sessions that will take you to new heights in your fitness journey.

Training Tribes are open to both FUELhouse Members and non-Members. Members have the option to put their membership on hold while participating in a Training Tribe session.

We have two Training Tribes kicking off the week of February 20th, Project STRONG with Coach Meg and Hardstyle Human with Coach Sokol.  Only 16 spots are open!  If you want to learn more please CLICK HERE!