Unlike virtually any other crisis in recent history, COVID-19 is affecting everyone, from hospitals to service workers to schoolchildren to seniors, and small business owners, regardless of country, industry or age. The only positive in this current situation is that this global crisis is bringing out the very best of humanity, with people coming together to support one another in every conceivable way. History suggests that every virus, even the worst of them, eventually runs its course. So who do you want to be when this is over? You get to decide. You get to build that person, every day. And the one thing we all know — the thing that makes this moment so overwhelming but also so powerful — is that not one of us is going through this alone. Like never before, we are really, truly, in this together.

In this episode we have the honor to host our lonnnnngtime buddy of FUELhouse, Claire Gould, founder of Get Clairefied LLC! ABOUT CLAIRE I’ve been organizing since I can remember. As a little girl, organizing for myself, my family, and my friends provided me with a sense of calm. To me, organizing is anything but a chore. It’s truly my love language, and I view it as one of my greatest gifts. When I left my childhood home for college, I moved into a 100-person sorority house where we moved rooms quarterly. I drilled down and discovered my “essentials,” a process that thrilled me. After graduation, I moved from Seattle to New York City where I lived for seven years. During that period I moved six times. I always had roommates, and in 2013 I moved in with my now partner, A.J.  This is all to say that I’ve had years of practice in refining home necessities, combining households, and discovering what brings happiness for both myself and others. When we moved back to the Pacific Northwest in June of 2016, A.J. and I decided to make a cross-country road trip out of it. It was pretty hilarious packing up all our NYC belongings into our new Mazda, but babes, we made it work. Since our move to Seattle, we’ve lived in five different homes. I’m happy to say that every single move went smoothly, and each space we’ve occupied has felt like home. I know for sure it’s because of the principles and techniques I’ve learned and developed over time. I walk my talk on my own organizational journey, and it would be an honor to help you on yours. While I lived in New York City, I was a personal trainer and group fitness instructor. Believe it or not, there are so many similarities between one-on-one training and organizing. Both are personal, intimate, and have a tendency to feel intimidating.  But at the root, they’re very simple and straightforward. To set you up for success, my job is to create programs and systems that are right for YOU - your life, your needs, your goals. Creating a system that aligns with you is what allows you to actually maintain it. I’m a big picture gal who lives in possibility. I love to create solutions and systems that support my clients. This isn’t one size fits all. Of course there are tried and true methods that can be applied to any situation, but I will design a system and a blueprint that fits you and your unique life story. Through one-on-one coaching, action plans, and follow-up sessions we’ll get you feeling at home in your space and ultimately in your body and mind - it’s all connected. Think of me as your friend. We are going to have fun together. There may be laughter, there may even be tears, but know there’s nothing we can’t tackle together. It’s easy to get overwhelmed or stuck while organizing, but that’s what I’m here for. I’ve got you. You’ve got this. You can do it! Get Clarified website: https://www.getclairefied.com/ Get Clairefied IG: https://www.instagram.com/getclairefied/

In this episode, we sit down with our teammate Brian Hurst and reflect on 2019 and how to set intentions for 2020 all based upon the foundation of happiness.  We truly believe that the purpose of our existence is to find happiness and that fitness is the foundation.  Today we are discussing the steps we’ll be taking to find our individual “Whys”, what drives us to wake up each day and do what we do, in other words, our purpose?  We need to know our purpose in life because ultimately it is what fills our tank of happiness. Over the course of this next week we’ll be taking time to write down our 2020 intentions/mission and the daily steps we need to take to level up our happiness.  We list out the 10 areas of life that we will be evaluating (inspired by The Miracle Morning) and we challenge you, our listeners, to do the same and then share with us in the comments what you’ve mapped out for your personal intentions. Enjoy today’s episode and we’ll see you in a week when we reveal our individual plans! OUR CHALLENGE TO YOU FROM A MACRO LEVEL Focus on the Level 10 Happiness (from TMM) and rate your current state between 1-10. Fitness: By now we all know the benefits of managing a healthy diet and fitness routine. The tricky part is staying motivated Career: Figure out what makes you unhappy about where you are in your career and what changes you can make that would make you happy. Financial: have money left over after paying expenses, maintain ample savings, are on track with retirement funds and have a strong credit score, among other factors. Family/Friends: Based on the status of your relationship with your family or friends, you can define goals that will make both parties happier. Spiritual: includes a sense of connection to something bigger than ourselves, and it typically involves a search for meaning in life. Fun: Have you ever dreamed of quitting your job and traveling the world? Or maybe you always wanted to learn how to play the piano? Regardless of what you consider fun or adventurous, I am sure you have come up with at least one excuse to not pursue it. Money? Not enough vacation time? Giving: do some soul searching to discover what causes or charities touch your heart the most. Don't forget, you don't need to donate money to contribute, you can donate your time and a helping hand as well. Physical Environment: You don't have to invest in changing your entire home or work environment to meet the demands of Feng Shui. But it is important to figure out what surroundings make you feel comfortable or productive. Maybe you need more lighting, so open the blinds. Perhaps you need less lighting, so buy some blackout drapes. Sometimes the smallest tweak to your physical environment can go a long way. Personal Development: personal development more as mental growth. Romance/Marriage: things you can do to help improve your relationship. All couples are different, so what works for friends or co-workers, won't necessarily work for you and your significant other. KEEP IN TOUCH Connect with FUELHOUSE on the gram: @fuelhousegym Find Sokol on the gram: @sokolstrong Visit FUELhouse online: www.fuelhousegym.com

Durability is more important than ability! Let’s gooooo HUSKIES!!

Dr. Abby Halpin is the brainchild behind Forte Performance & Physical Therapy.  Abby serves those who are seeking to improve their daily FUNCTION, increase RESILIENCE to adversity, and raise the level of their PERFORMANCE.  Forte's mission is to LISTEN thoroughly and EMPOWER people to use movement in the way that serves them best, to excel and make an impact in their homes and communities, and to PLAY LIFE LOUDLY. ADVICE FOR FUTURE PATIENTS: Consider your physical therapist your movement system consultant. Be ready with questions, be prepared to problem-solve, and stick to the plan. EPISODE DETAILS: Forte Performance & Physical Therapy FUELHOUSE Gym Thanks for Listening!  Now, Do This… Subscribe to the show on iTunes! And if you have a sec please leave a review so we can continue to improve and bring YOU the topics YOU want to hear!

We had such a fun time sitting down with Molly’s mom, Linda, who is a HUGE part of the FH family. You can catch Mama Scott almost every week at the noon class crushing her workout. She keeps a tight ship and makes sure that we don’t get out of hand. Thank you Mama for taking such great care of us and putting up with our shenanigans.

Dr. Samantha Chernak, PT, DPT, Clinic Owner of Emerald Physical Therapy and Pilates I received my Doctorate of Physical Therapy from Chapman University following a six-year career in the public relations industry serving tech and finance clients. As a dancer and athlete, movement has always been a passion of mine and I couldn’t ignore the urge to share that with others. I want you to move better and feel better! Experience:  I started my PT career working in acute rehab at Cedars Sinai in Los Angeles where I worked with cardiac patients, patients recovering from strokes, spinal surgeries, brain injuries and brain surgeries. There I saw firsthand the incredible changes our brains can make in such a short time, and the healing capacity our bodies innately have. From there, I worked in a variety of outpatient orthopedic settings helping patients recover from sports injuries, orthopedic surgeries, and continued to work with neurological patients including multiple sclerosis, post stroke, and Parkinson’s disease. Through advanced continuing education and rehabbing a personal injury, I found my passion for Pilates-based rehabilitation because of the way it applies to every body, every injury, every fitness level. Making small, unexpected changes in movement patterns to help the body become more efficient has made a profound difference in many of my patients ranging from acute low back pain to competitive athletes. Learn more about Pilates-based rehabilitation. Why I Created Emerald: I found there was a gap transitioning patients from physical therapy to fitness and wellness programs. Insurance companies only pay for services that are “medically necessary.” This does not include fitness or wellness goals. So what’s next for patients after physical therapy? Emerald was created to give you opportunity to exceed your potential. This means, when you’re done with your rehab, you can continue to work with a physical therapist to reach your fitness and wellness goals. Whether that’s training for a marathon, advancing your weight lifting routine, or returning to your favorite group exercise class, I want you to feel confident about doing the activities you love. Without being limited by insurance companies. Personal: After living in Colorado and California for seven years, I’m happy to be back home in the Pacific Northwest! In my spare time you can find me exploring the mountains with my husband and two dogs, or wine tasting in Woodinville. LINKS: Emerald Physical Therapy and Pilates Website emeraldptpilates Instagram FUELHOUSE Gym Website FUELhousegym Instagram Melanie Byford-Young, Pacific Northwest Pilates, Portland OR

About Jess Mullen, MS, RD, RRCA Certified Running Coach https://fitfirst.net/about-fit-first/ I’ll admit it. Like most people, I used to eat a lot of junk. At 20, I remember going for a 30-minute bike ride and promptly getting sick. It was a wake-up call–the first time I really thought about the importance of what I chose to put in my body.  After studying accounting and working as a corporate auditor, I had a realization: I wanted to do something that would help real people. I went back to school and got a Master’s degree in Nutritional Science from Bastyr University, which combined a focus on whole foods with solid research. Since then, I’ve broadened my knowledge even further. As an inpatient dietitian at Stevens Hospital, I gained considerable experience with major medical issues, like diabetes and diverticulitis. Now, in private practice nutrition and as a fitness trainer and running coach, I work with people who have a wide range of abilities, needs and goals. As a long-distance runner, I have had years of experience experimenting with what works and what doesn’t. I have learned how to maximize my ability to burn fat and minimize stomach distress during long events. This has enhanced my my ability as a professional to support my clients improve body composition, health, energy levels and performance. I’ve tried lots of diet approaches myself, so I understand what it’s like. I continue to read as much as possible and keep an open mind. Overall, my philosophy is to build from the positive.  What I really love most is helping active people figure out what works for them, and what they can sustain. I truly believe you can feel better, look better and perform better, even as you age. Resources Mentioned In This Show: Follow Jess on Instagram  FUELhouse Gym Website    Join the FH Community Friend us on Facebook: FUELhousegym Thanks for Listening! Now, Do This… Subscribe to the show on iTunes! Let us know what resonated for you in the comments below. Episode performance All time Plays

Learn more about Molly at FUELhouse gym.com

by Jess Mullen, MS, RD, RRCA Certified Running Coach Cortisol, a glucocorticoid (steroid hormone), is produced from cholesterol in the two adrenal glands located on top of each kidney. It is normally released in response to events and circumstances such as waking up in the morning, exercising, and acute stress. Through a combination of nerve and hormonal signals, this system prompts your adrenal glands, located atop your kidneys, to release a surge of hormones, including adrenaline and cortisol. Adrenaline increases your heart rate, elevates your blood pressure and boosts energy supplies. Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances your brain's use of glucose and increases the availability of substances that repair tissues. Cortisol also curbs functions that would be nonessential or detrimental in a fight-or-flight situation. It alters immune system responses and suppresses the digestive system, the reproductive system and growth processes. This complex natural alarm system also communicates with the brain regions that control mood, motivation and fear. The body's stress-response system is usually self-limiting. Once a perceived threat has passed, hormone levels return to normal. As adrenaline and cortisol levels drop, your heart rate and blood pressure return to baseline levels, and other systems resume their regular activities. But when stressors are always present and you constantly feel under attack, that fight-or-flight reaction stays turned on.  The long-term activation of the stress-response system and the overexposure to cortisol and other stress hormones that follows can disrupt almost all your body's processes. This puts you at increased risk of many health problems, including: Anxiety, Depression, Digestive problems, Headaches, Heart disease, Sleep problems, Weight gain, Memory and concentration impairment... Resources Mentioned In This Show:  Follow Jess on Instagram  FUELhouse Gym Website  Dr. Sara Gottfried, MD Integrative Therapeutics Nutrition Programs  FUELhouse on Instagram  SokolStrong on Instagram  Thanks for Listening! Now, Do This… Subscribe to the show on iTunes! Let us know what resonated for you in the comments below.