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)
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.
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.
WE LOVEEE BEGINNERS!
Foundations is our comprehensive beginners program designed to teach you the basic fundamental movements of FUELhouse in a safe and fun group environment. In each class, you will learn new movements with proper form all the while increasing your abilities and level of fitness.
Group Foundations meets 2 times a week for 4 weeks.
You can register for either our morning classes (6:00 - 7:00 AM) or evening (6:30 - 7:30 PM).
The goal is to be safe, increase our fitness, and have a sh*t ton of fun.
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.
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
I’m getting my meal prep game on…finally.
My plan is to prepare all of my breakfasts, snacks and lunches in advance and save our Northwest Fit Meals for our dinners because we CAN’T and we WON’T quit them!
This weeks prep went fast because I bought the zucchini pre-spiraled and the cauliflower and yams diced at PCC which saved a ton of time. Rip the bag open and dump. My kind of prep.
I prepared the crock pot chicken first (doubled the recipe for leftovers), started the HB eggs, prepared the Amish Oatmeal (doubled) and sautéed the veggies very last! I left the zucchini raw and plan to heat when I consume for my lunch this week. I probably will top most lunches with hot sauce. In regards to the Amish Oatmeal I poured 1/8 cup of Unsweetened Almond milk on top with about 2 TBS of blueberries. If I find that I want more protein I might add a little SFH or Mountain Ops vanilla protein powder to the oatmeal or top with Ellenos Greek Yogurt
Sauteed Diced Yams and Cauliflower
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. oregano
1 tsp. black pepper
Optional: 1 tbs. balsamic vinegar or hot sauce to dribble on top
extra virgin olive/coconut oil spray bottle
In a gallon ziplock bag, combine brussels sprouts, garlic powder, onion powder, oregano and pepper. SHAKE to mix all ingredients evenly.
Preheat a skillet on medium heat for 30-60 seconds then spray the olive oil and toss in the veggie mix. Optional: drizzle Balsamic vinegar or hot sauce when serving
A versatile, all-purpose shredded chicken that is made in the slow cooker. Perfect for making ahead and freezing until ready to use. Great for soups, stews, quesadillas and quick sandwiches.
4 organic, boneless skinless chicken breasts
1/2 cup chicken stock
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon seasoned salt
1/2 teaspoon black pepper
1/2 dried oregano teaspoon
Optional: Add a twist of flavor by adding 1-2 bottles of coconut aminos and 3 TBS ginger to the pot
Place chicken in slow cooker. Sprinkle chicken breasts with all the spices. Add chicken stock. Cover and cook on low for 4-6 hours. Shred chicken with two forks. Cool completely and if you want to freeze, divide into ziplock baggies. This makes just about six cups total and I like to the shredded chicken into three portions with two cups each.
Original recipe by @mountainmamacooks #mountainmamacooks
Pre-Spiralized Zuchinni from PCC Market
Check out these awesome Spiralized recipes HERE
Serving size: ¾ Cup
1 cup old fashioned oats
1 cup quick quaker oats
2-3 tbsp light nectar agave
2/3 cup unsweetened almond milk
3 tbsp grass-fed butter
1 cup egg whites
1/2 tsp salt
2 tsp vanilla extract
Optional: Add cinnamon or pumpkin spice
Preheat oven to 350 degrees and grease 13x9 pan with coconut oil
Combine all ingredients (oats, agave, melted butter, egg whites, salt, and vanilla extract) in a large mixing bowl
Stir well then pour into greased pan
Bake for 25-30 minutes or until edges are golden brown
Let cool then break up into little crumbles
Optional: top with warm almond milk, 2 tsp almond slivers and berries (not included in nutrition facts)
Original recipe by @healthystepsnutrition #healthystepsnutrition
SNACKS FOR THE WEEK:
APPLE + 1-2 TBS Almond butter + 1 HB EGG
CARROTS + HUMMUS
We're excited to get back at it with our tribe!
M - Horizontal Pull
T - Hinge (Kettlebell Focus)
W - Press
T - Squat (Kettlebell Focus)
F - Vertical Pull
Can't wait to see you this week! Oh, and BRING PUPPIES! Seriously, we want all the pups!
M - Vertical Pull (Alpine Conditioning)
T - Hinge (Kettlebell Focus)
W - Push
T - Squat (Kettlebell Focus)
F - Horizontal Pull