Posts tagged #transformation

Is Boxing for You? | Why YOU should add it into your weekly training plan!


Due to the apparent combative nature of boxing, it’s often viewed as a aggressive sport. However, more and more people are picking up the boxing gloves and getting some punches in, and for good reason!

From burning fat to gaining strength to reducing stress and so much more, boxing provides incredible benefits for the body and mind. So, if you’re a human (which we’re guessing you are cuz you’re reading this post) who’s yet to step into one of our boxing fitness classes, you might want to give it a try!

Not only is boxing a strength and cardio workout in one, it's the best way to get in tune with your inner badass. If that's not enough to convince you to add boxing to your regimen, these FAQ’s below will have you itching to put on a pair of gloves.

It’s Not All About Fighting

Many people have a misconception that boxing is only about fighting.

More than anything, boxing is an incredible form of movement. Just like kettlebells, it gets the entire body and mind working together in sync. In fact, boxing has shown up in many different gyms and fitness studios for its fat-blasting and body-sculpting benefits. However, that’s not all it’s good for. Boxing is a holistic form of exercise that engages the whole person, and at FH we see how the benefits of boxing transition into our clients lives outside of the gym. So, whether you want to compete or simply get in an awesome workout, boxing may be your missing fitness link.

Benefits of Boxing for all Humans

Boxing is not just a “man’s sport.” Here are some reasons why everyone should give it a go:

Aerobic Conditioning

It's not uncommon to see a boxer glide around the ring covered in a sheen of sweat. That's because boxing is such a physically demanding sport, especially on the heart and lungs. The minute-long rest between rounds in a boxing match is barely enough time for the competitors to catch their breath.

All of the huffing and puffing that comes along with throwing punch after punch is building your cardiovascular system over time. The better shape your heart and lungs are in, the healthier you are.

When your lungs and heart are stronger and better at pumping blood around the body, you feel the effects in your daily life. Your body recovers from stress faster and physical exertion, like walking up stairs, seems easier. You can also sleep better and are less at risk for heart attacks and stroke. In other words, boxing could be a life saver.

Fat Loss

Boxers are notoriously lean athletes. Part of the reason why they have so little fat on their bodies is that boxing is a weight-class sport. In a weight-class sport you have to fight people who are around the same weight as you, so the goal is to be in the lightest weight class possible.

Boxers would be naturally lean even if they didn't need to make a certain weight class. That's because training like a boxer can make you burn around 30 calories per minute. With 30 minutes of intense boxing, you could burn up to 900 calories. Even if a boxer wants to gain weight, he would have a hard time because he uses so much energy in training.

Losing fat from your body makes your healthier and less likely to suffer from things like heart disease, type 2 diabetes and even joint pain. Of course, not everyone needs to lose fat, but if your doctor tells you that you're overweight it would be a good idea to pick up boxing.

Muscle Gain

In the same sense that it's tough to box and not lose fat, it's hard to keep off muscle. In boxing you quickly snap out a punch with all the muscles of your lower and upper body, then retract it and move around. You're constantly pushing muscles to their maximum power and speed.

Boxers have wiry muscles that help them create enough power to use their fists effectively. Having more muscle mass can increase your life expectancy, help prevent type 2 diabetes and improve your life by making you stronger and more capable. It can also make you feel more attractive and boost your self-esteem.

Stress Relief

While being chased around a ring by an opponent desperately trying to hit you is not at all calming, training like a boxer can be. Exercise, in general, has a stress-relieving effect as because it triggers the feel-good hormone, dopamine, to be released. Boxing is also particularly de-stressing because you can punch things and work off pent-up aggression.

Typically a boxing workout involves hitting a heavy bag, a lighter speed bag and working with focus mits. Punching inanimate objects is a great way to release any built-up energy from anger or stress. The best part is that you can't hurt anyone if you punch boxing bags. Relieving stress can lower your blood pressure and make you feel happier -- all the more reason to go box.


In preparation for her wedding, Molly, Owner of FH, incorporated boxing twice a week into her strength training plan. Here is a sample training plan that Molly followed for 12-weeks to get in the best shape of her life. Combine this training schedule with a stellar mindset, nutrition and sleep plan and you’re on your way to ultimate epicness.

Sample 12-Week Training Plan:

  • Monday: FUELstrong class + 20min walk/jog

  • Tuesday: Kettlebells and/or Boxing class

  • Wednesday: FUELstrong/Yoga/Off

  • Thursday: Kettlebells and/or Boxing Class

  • Friday: FUELstrong + 20min walk/jog

  • Saturday: Gym Class Heroes + Barbells

  • Sunday: Yoga/Walk/Get outside/Off


CURRENT BOXING SCHEDULE at FUELhouse (subject to change with the plan of adding additional classes for Spring 2019)

  • MONDAYS: 7:30PM





  • SUNDAYS: 8:30 AND 10:30AM

Posted on March 10, 2019 .


It's time to start mapping out your 2018 fitness plan (don't be like everyone else and wait until Jan 1).  

Today is the day to commit to feeling stronger and sexier than you ever have in your life!

Classes for the next round of FUELhouse's signature eight-week Small Groups, Project Strong and GET FUELed, run Jan 8 - March 2.

REGISTRATION opens today and remains open until this shit is sold out!

You may even be looking for a total transformation, of your body, of your behaviors, and all the things affected by your fitness – dating, energy levels, confidence, and more.  If you really want the most out of your GET FUELed experience, it requires a serious commitment. This is no “quick fix.” The good news is we’ve got you covered with all the following:

Your investment includes:

  • 8 weeks of GET FUELED classes that meet M/T/Th at 8am or 10am (pick one time)
  • Unlimited email and online support from Coach Tiff
  • Before and After Pictures and measurements
  • GET FUELed Workbook for tracking results/nutrition and progress
  • GET FUELed t-shirt +swag!
  • Additional access to Saturday and Sunday classes and T/TH Boxing at 7am to help accelerate your results!
  • An online community! Get to know your fellow FUELers through a private Facebook Group

Investment: $497 for 2 months or 2 payments of $267

Learn and hone your technique in the barbell "big lifts" - the squat, press, and deadlift - as well as accessory work that will correct imbalances and make your less strong areas STRONGER. Whether you're brand new to the barbell or it's not your first rodeo, this will be an opportunity to allow your coach to see you move, modify your movements according to your body’s needs, and ensure that you're completely confident and are able to make continued progress.  You will add weight to your lifts in appropriate increments each week so you see continued progress and learn how to incorporate moderate intensity cardio, accessory movements, mobility/movement prep work, and common correctives to ensure you stay healthy and injury free. In the beginning of the series, the group will use similar movements, but as you develop as a lifter, you may receive individualized assignments to make sure your program is tailored to your needs. 

Your investment includes:

  • Q&A Intro Calls via Zoom/Google Chat prior to beginning of Project Strong (Dates/Times TBD)
  • 2 hourlong weekly small group training sessions with Coach Meg (Mon and Wed at 7:30-8:30pm)
  • Access to Saturday Barbell Classes (9/11am) at FUELhouse for the duration of the series
  • Access to FUELhouse's Open Gym times to come in (if needed) to make up missed sessions or complete any additional mobility/cardio homework
  • Option to purchase individual class passes to attend other classes at FUELhouse
  • Stronger muscles, bones, minds, and bodies! 
  • Includes access to Saturday Barbell group class at FUELhouse (9am or 11am)
  • Limited to 6 kickass ladies to ensure personal attention and cameraderie with your crew

Investment: $497 for 2 months or 2 payments of $267

NOTE: We need a minimum of 4 women to run the series so please sign up early!

Want to jump start your healthy transformation and whip your bod into shape before your Tribe begins on Jan 8th? Consider joining us for a FREE class on Fridays and learn more about our TRIAL MONTH!

Last mention... these programs make excellent stocking stuffers. Just sayin'!



Amazing Transformation in just 45 Days!

From Our Member of the Month: Nick Eberle

This is one of the most anxiety ridden posts that I’ve ever even contemplated posting. But god damnit I’m proud of what I have done in the past 45 days. It’s not easy, there are no corners to cut and it takes a lot of meal planning and actual physical hard work. For years I always resorted to the easy diet, diet pills, fad programs, crash diets. The weight would come off but wouldn’t stay gone. As soon as those hcg/lipodrene/oxy-elite, drops/pills ran out it was back to eating like crap and packing on more fat.
In July I woke up and made a decision to actually do something that would work. Thank God for @lizaf15 introducing me to @fuelhousegym and @ironandspice from the first workout I knew I was in the right space. They both knew I had no idea what I was doing and took the extra time to work with me until I knew the basics. I can’t thank Molly and Megs enough for all of their time and for listening to me bitch/hobble around after they had basically killed me. It’s crazy how working out and eating right will really get ya closer to where you want to be. Whoever could have known?
The pic on the left was taken Sept 1st 2017 the pic on the right was taken Oct 22nd 2017. Gym 4-5 days a week, sometimes twice a day and throw a round of whole30 in there and you’re down 28 pounds. Now here’s the obligatory “I still have a lot of work to do” part of the post, but I still have a lot of work to do to get where I want to be. Thanks for reading this entire post, if I hadn’t written it I wouldn’t have read the whole thing. -Nick E

Well, you should be proud.  We couldn't be more proud of Nick and his transformation.  He has worked so hard for this and is reaping the benefits physically and mentally.  We hope you get a chance to meet Nick in class. He's 'effing hilarious and when you get he and Liz in the same hour its like a comedy show.  We are so blessed that you took a chance on us Nick.  Thank you for letting us be a part of your journey!  We love you.

A solution for everyone: JOIN FUELhouse! (Don't miss out;)

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We might be saying 'baiii' to summer. But we're saying 'heyyy' to a 3-day weekend first.

And then it's time to get focused.

You know what we mean about getting focused.  

It's that back-to-school feeling.

There's something about the fall that always inspires us to get our arses in gear. After fooding, boozing, and traveling our way through the summer months, it feels nice to get back into a routine for work, life, and fitness.  Many of us are ready to dig deep and set some serious fitness goals and there is nothing like the present to get started.  Before you know it, Thanksgiving will be here and gone.  

Don't you want to feel amazing?  Well then, lets do this.

We want to make it easy as heck for you to get focused and kick some serious fitness arse STARTING NOW.  If you're looking for the perfect way to create a fantastic fitness foundation for fall then here are some awesome programs we've designed just for our members and those new to our HOUSE:

  • 6-WEEK NUTRITION + FITNESS CHALLENGE* (Sept 11-Oct 20; $37 members only) Register Here
  • 6-WEEK GET FUELED TRANSFORMATION* (Sept 11-Oct 20; $300 non-members) Register Here
  • FIRESTARTER for beginners (Sept 19; $276 non-members) Register Here

*By joining one of our 6-Week Programs listed above, we guarantee you'll burn fathave more energy, and generally feel like a new you. But just like the summer, all good things must come to an end, so you got to jump on this by September 8th before this sweet deal sails off into the sunset.


So here is my story for you:

I found FUELhouse at a time when I was needing a lifeline, but had mostly decided that my metabolism had checked out and changed such that I was never really going to be any different than what I was. I’ve always been active and though my weight had fluctuated a bit through my life, it hadn’t been something I’d thought about a lot until the last few years. What I’d experienced was a gradual creep up of my weight. Nothing too alarming all at once, but slowly I was gaining about 5 lbs. a year and was at about 20 pounds from where I thought I wanted to be. My clothes were getting tight (or just too small) and I really didn’t want to buy new clothes in a bigger size. I was really frustrated because I had been doing ClassPass/barre classes and was already working out 4-5 days a week and was eating pretty healthy, so I didn’t think that any program was really going to change that. I’d tried cleanses, “challenges”, checked my thyroid…none of those things really helped at all.

I decided to sign up for the 60-day Transformation in September of 2015 at FUELhouse mostly just because I thought it was a good deal on membership and wanted a little nutrition coaching. Before day 1, Molly arranged for the guy with the “body fat dunk tank” to come for the most accurate testing of your body fat percentage. I showed up, got myself dunked and waited to hear my body fat percentage. I knew I needed some work, but the dude that ran our dunk testing proceeded to tell me that, based on my fat percentage, I was “obese.”  I promptly walked into the gym, took one look at Molly (who I didn’t really know all that well at the time) and started crying.

After putting me back together as well as she could, Molly did the “before” pictures when I was still wet from the dunk tank and my tears. I look at those pictures today and it physically hurts me because I remember exactly how shitty and defeated I felt at that moment. And while I gave Molly and Megs a smile and told them I was all in for the 8 week Transformation program, I was also pretty honest that I didn’t really think it was going to work.

But I started. I took notes on everything Megs said at that first nutrition seminar and I met with her a few times privately. I had absolutely no sense of how much protein I needed or how much I was actually getting. When I heard 2/3 my body weight in grams of protein a day, I even put !! next to that in my notes, thinking there was no way I could do that considering how I dislike eating meat (no mammals…never had to change that!). I also remember telling Megs that I didn’t think it would work for me because we eat out a lot and I did not want to be the person making weird substitutions and being high maintenance.

I wanted to change my body, but I wasn’t willing to drastically alter my lifestyle…thankfully, I found out that with incredibly sensible plan I was presented, I didn’t have to. Don’t get me wrong, I really seriously committed to that 60-day plan. I grocery shopped, I packed lunch, I food prepped and I followed all the suggestions. BUT I also still had a few cocktails, I still went out to dinners and I still lived my life – I even went on a trip to Hawaii during my 60-days. I came to the gym 4-5 days a week. I took pictures of the workouts on the boards and, when I wasn’t in town, I did my best to recreate the workouts on my own.

I started to feel more confident and competent in the gym, instead of just staring at the weights like I used to and then giving up for a lame stint on an elliptical machine like I would have before. I began to realize that I could just leave off whatever useless starchy thing was on the menu with my protein at restaurants and just double the veggies – and that that didn’t seem obnoxious or high maintenance. Instead of giving up eating out, I tried to make some different choices about where I ate out – leaning towards places where I knew it would be easier to get protein and veggies (i.e. Thai food) and trying not to suggest places where I’d be tempted and too limited (i.e Italian).

I was pleasantly surprised though that, with a little creativity, there weren’t many places that I couldn’t make it work and feel pretty good about it. Also, I found that I was really wanting a treat every night, but instead of cookies, Megs encouraged me to buy some really good dark chocolate and eat a few squares and really enjoy it. So I totally worked that in and still enjoy my 2-3 squares almost every night (and spend a fortune on really good chocolate…worth it!).

When our 8-week Transformation was up, I knew I’d had physical changes because of how my clothes were fitting, but I had no idea how many inches I had lost. On top of that, I felt stronger than I ever had and was finally feeling like my body was working for me! Maybe the best part of the whole thing was when I realized that I didn’t know if the 8-weeks was over or if we had one more, because I was not counting the days until it was over and I could “stop”. That was when it really hit me that I’d finally made that whole sustainable lifestyle change that I thought was impossible/sort of bullshit until it happened to me. That was in November of 2015. At that point, I had lost 12 pounds and 6.5 inches in the 8-week challenge! I was terrified that the end of the transformation, especially with the upcoming holiday season, that I would slowly revert back…but it didn’t!

Since that 8-week Transformation, I’ve continued to aim for 4-5 days a week at FUELhouse. I still take pictures of the boards and do the workouts on my own when I’m gone. I stopped food logging (but started again for Ignite!), but have continued to be really mindful of how much protein I eat and have limited my carbs (mostly) to those of the complex, whole food variety. But do I eat out? Heck yeah. Do I have cocktails? Definitely! Do I eat a delicious dessert now and again? For sure! I still do all things that I thought I would have to basically abandon in order to attain the goals I had when I first started, but I approach it differently without thinking about it anymore.

I signed up for Ignite because I want to maintain the transformation and increase my strength. There is still part of me that is afraid that what happened was too good to be true, so I wanted another reminder of all the great stuff that got me to going. Last week I asked Molly to do my measurements and take my pictures, because she did the very first set on that sad day after the dunk tank. I hadn’t done measurements in over a year, so I was curious. Then we dug out the “before” picture from that day and put it next to the pictures from last week…even though it’s my body, I totally surprised myself.

Since my dunk tank moment, I’ve lost just over 30 lbs., 18 inches (!!) and I can now do a pull up! I did have to buy all those new clothes that I didn’t want to buy before, but it felt a lot better doing it because I needed smaller clothing than the way I was headed at the beginning. I turned 40 last December and because of everything that I’ve learned and done at FUELhouse, I feel stronger and healthier than I ever have. So grateful for this amazing place!

-Brit Mercer