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Free February 4th Health Fair

February 4th mini health fair

We are starting the month off with some of our favorite friends from Fremont
February 4th 11-1pm



Shepherd family chiropractic
Dr. Ed Shepherd from the renowned clinic Shepherd Family Chiropractic


Dr. Fred Russo




Fox Natural Medicine

Dr. Maggie Fox ND
Fox Natural Medicine
Will do a free 30 minute Qi Gong class at 11:30

Chef my request

Chef by Request
Taste fresh deliciousness from Chef By Request

Personal Fresh Meal Delivery Service

Sanachi Massage


Sanachi Massage 

Will be performing chair massage
Sanna Miller, LMP, APP

Barre None

Every month we take a closer look at a friend or a team member. This month, we get a little closer to the lovable, affable, self-deprecating and supremely talented Kris Walters. She teaches several classes and takes care of all of the scheduling here at FHC. We truly couldn’t do what we do without her. In addition to teaching Barre, HIIT and others, she has one of the most inclusive styles and always makes her students feel welcome. She is truly one of the best Barre instructors in Seattle.

For our questions with her, please follow the link below and keep an eye for a blog post from her in the near future.



What would you consider to be your biggest contribution to the ‘team’ at FHC?

Oh man, um… this one is tough. I am very proud of my work on the group fitness class schedule and miss Zina’s collaboration on it! (Zina is a former instructor who is still a friend of FHC) We created a community for sure. After she left, I just took it & ran with it. I think it is important to be creative with types of classes – not just having a regular class schedule but also adding series, workshops and special fundraiser events (like the one we are doing this Saturday that you should come to our ‘Give what you can’ circuit classto keep motivated.


 I am enthusiastic about fitness for every person and every level and that you should ENJOY something about the process. I try to keep that point of view fresh and in the forefront of all our marketing efforts. If that is my biggest contribution, the idea that fitness isn’t selective, I would be very happy.




What is the most important quality in a leader?

Flexibility. Humility. Motivational qualities that make people want to follow you out of respect and excitement versus fear and bullying. I think people are drawn to my class because I work hard to include all people – all levels of fitness, all body types, all injury modification needs, etc.


In fact, at times I wonder if I give too many options NOT to do something, if students use those options as an “out” — but in the end, I want people to be inspired to move and workout to the extent they are comfortable. Some days it will be Rocky-level badassness, other days perhaps the energy-level will be slightly less and that’s ok. I believe that my balance of acceptance and challenge is what makes me a strong leader. I will push you, but I will also look out for you.


What do you do or say to inspire your classes?

I read the class. If the class needs jokes, I will make really bad ones (seriously, really bad!). If they need a drill sergeant, I’ll bring out my inner GI Jane and let it rip. If they need self-care, I’ll talk about the breath and connecting the mind to the body. And oftentimes a class will need a balance of all three. To me, a class isn’t just a workout – it is an opportunity for me to connect to each person in the room to the degree that they want. I share personal triumphs and struggles in a quick little aside while they are doing burpees and I give them permission to bust ass or take it easy. I also make sure to have time before and after class for anyone who needs it.


As a class-goer, I personally have a lot of anxiety and insecurity — not knowing if I will be able to do everything or if my back is going to tighten up or my knees feel stressed. I wonder if I will feel inspired by the instructor or if it’s going to be a headspace game of me comparing myself to everyone in the room instead of focusing on the workout. So, as an instructor, I try to take that guessing game away from my students. It’s about YOU, your space, your work, today only… not yesterday or tomorrow. And if I see a student’s focus start to wane, that’s when the jokester, drill sergeant or therapist comes into play. If I can keep you focused on YOU, I’ve done my job.

To sign-up for one of Kris’s classes, follow this link.

1 for the team




You’re also welcome to attend the 1 for the Team event in West Seattle at the Chipotle. Follow the link for directions.

To go along with our theme of teamwork in the new year, we are helping to raise money for coach Richard’s baseball team, the Baden 12u Black and Red. Coach Davis coaches this fantastic group of 12 year-olds. We are helping by having 3 of our star trainers hold “court” here on the 28th of January. Pay what you can allows you to get a great workout, meet new people and help however you feel comfortable.

Choose times 11am-12pm or 12pm-1pm January 28th 2017

Manuel Dunham, Kris Walters and Rebecca Jackson will be teaching circuits for the event.

For more information or to find alternate ways to contribute, please contact Coach Davis at






From the subtle to the spectacular

At FHC, we have some really talented friends and members. This month, we look at the unique and creative talents of Clayton and Clea Hibbert. In addition to being regulars at FHC, they also run a lighting company in Seattle. I borrowed their motto from them for this article because it suits them so well- “From the subtle to the spectacular.”

Please take a moment to get to know them.


FHC-Crimson Haze-great name and great website. For those unfamiliar with your business, can you give me your ‘elevator pitch’ or quick outlines for what you do?

Clayton-Crimson Haze provides lighting for all kinds of events, big and small, everything from weddings to corporate holiday parties. If it lights up, we love it. 🙂


FHC-Can you tell me about some of the missteps or early errors/challenges you encountered as a small company in a super competitive environment like Seattle?

Clayton-In terms of early errors, we were a pretty wary of weddings and steered away from that part of the event industry. We had the misconception that weddings were too stressful, something to avoid. We focused on corporate and music events. It was only when friends started asking us to light their weddings that we examined those assumptions more closely. To our delight, we soon discovered that the wedding industry is actually a tremendous amount of fun, and now we sincerely enjoy contributing and participating in a couple’s marriage celebration.


FHC-Does the Seattle climate or weather/environment provide any unique obstacles? Indoor and outdoor.

Clayton-The Seattle climate does present interesting challenges. Toward solving that, we’ve invested quite a bit in lighting equipment that is safe to use outdoors and has no problem with the inevitable northwest rain. Even so, we always encourage outdoor events to have an indoor “plan B” whenever possible. Even if the lights are ok, your guests might not want to be out there. 🙂

FHC-We notice you both in a good amount. Do you find that staying in shape helps with your work? Stress relief?

Clayton-We love FHC, and definitely find that exercise helps us stay on track. Our work is surprisingly physical. Lighting equipment can be heavy and bulky, and we expend a fair amount of energy carting gear from place to place. The tight windows of time available for set-up and tear-down means we’re usually hustling, lifting, climbing ladders, and otherwise in constant motion. Staying in shape is critical for us to do our jobs!


FHC-Do either of your backgrounds help with your business, or was it a creative endeavor ala music, art, or was it an opportunity or happenstance that led you into this field?

Clayton-Clea has a degree in marketing and communications. My career background is in design and theater. We first met working together as volunteers on various events. Lighting is one aspect of event production that fascinated us both. Little by little, we acquired enough equipment first to light our own home for private parties. When a friend asked if he could pay us to light his concert at a small warehouse, that was when we wondered if our hobby might become our livelihood.


For more about Crimson Haze, please feel free to visit their website at

For more about FHC, stop by when you get a chance 😉

Ten tips for better choices during the holidays

In our effort to bring our readers and club members value, we are offering guest blogs from outside, knowledgeable sources. This month, we feature an article by Dr. Sharonrose Samelak.

*The views and ideas expressed are not necessarily those of Fremont health Club and shouldn’t be interpreted as medical advice.*

The food at the holidays is nothing less than decadent, which makes it entirely too easy to over-indulge. There are work parties, neighbors give cookies, family parties, friends have ugly sweater parties, and the list goes on. With all of this, our good habits from the rest of the year are often thrown out the window and we eat more cookies than we planned, drink in excess, and have just one more helping at dinner.

Ten Tips to make better choices this holiday season.

  • Pre-eat. Eat a small salad or some veggies before leaving the house.
  • Offer to bring a healthy dish to pass that is low in sugar and high on taste (See the recipe below!)
  • If the meal is buffet style or appetizers only, plate food instead of grazing and always choose the smallest plate. This will help you to choose how much you want to eat.
  • If seated, put your fork down between bites!
  • When hosting, choose smaller plates for your table setting.
  • Cookies/Desserts are best when shared! Try splitting your dessert with a friend and everyone wins!
  • Aim for a glass of dry wine that is easier to sip than drink.
  • Fill a glass with ice before adding any cocktail.
  • Place a glass of water at your seat in addition to your drink.
  • Your body handles carbs best for a few hours after a workout, so hit the gym or go for a brisk walk before parties.

Always remember… moderation in all things is the goal- with food and drink, you get to have some of the decadence but can keep a modicum of control over consumption.

Healthy and Delicious Roasted Brussels Sprouts

Prep your Brussels Sprouts by removing outer leaves and trimming the bottoms

  • Slice the sprouts in half and place, cut side up, on a parchment paper lined baking sheet
  • Drizzle lightly with Olive Oil
  • Sprinkle with Garlic Powder, Salt, and Pepper
  • Bake at 350 degrees for 20 minutes or until browned
  • Immediately after removing from the oven, drizzle with Balsamic Vinegar

Cook time:20 minutes


Brussels Sprouts (about 3-5 per person)

Garlic Powder

Himalayan Sea Salt

Fresh Ground Black Pepper

Olive Oil for Drizzling

Balsamic Vinegar



Dr. Sharonrose Samelak is the owner/Chiropractor at Seed of Life Chiropractic and Wellness, LLC. She is passionate about helping people live healthier lives and maximize their potential. For more information, check out Seed of Life’s website.

Tyler Gateman interview

At Fremont health club, we have a diverse and talented group of friends and members. Our focus this month is on one of those members, Tyler Gateman. Tyler is a regular at the gym and keeps himself in shape with Fremont Health Club. Tyler also works as a crab fisherman. His career is one of the most stressful and physically demanding on the planet. We wanted to not only showcase Tyler, but get an understanding about what it takes mentally and physically to deal with shifts that are 18+ hours. Let’s get to know Tyler now.

How does keeping in shape help with the rigors of working on a Crab/fishing boat?

Keeping in shape is a major help when working on a crab boat. The job requires every part of the body, from pushing 800-1000 lb. pots down the deck, to hand coiling 400 ft. of line, to running our 50lb. bait setups back and forth. Our schedule is 18 hours on and 6 off, so fatigue is inevitable but reduced tremendously when you’re physically fit.


How do you find enough calories to stay strong and keep going on your long shifts?

Finding enough calories is always a struggle on the boat. In our 18 hour shift we may get one cooked meal, which is prepared by me. Otherwise, it’s a power bar or hand full of nuts while you change out of your wet rain-gear.


Can you give readers some insight into the mental part of an 18-hour shift? I assume you can’t just put in earbuds because of the dangers and needing to hear crew members. You have to deal with staying up that long, sometimes demanding crew members and horrible weather and hunger-tell us what you do to block all of that out or deal with it.

The job itself is mostly mental, which is the reason why we’ve been through so many deck hands. I can count 10 in my 4-year span with the Wizard. The way I deal with the mental aspect of an 18- hour shift, hungry, cold and rough weather is I use my experience of training for nationals wrestling. The months of training, the long nights spent not eating and cutting weight, the rigorous three a day practices, the time spent away from home. The other thing that helps is you’re not alone. You have your crew right there with you who is just as tired, hungry and cold as you are.

While on deck we don’t wear headphones because of the dangers of not hearing what’s going on around you. For example- a pot in the crane over head or the captain on the loud hailer warning you of a giant wave about to crash over the rail.


Does the day to day work keep you in good enough shape?

The day to day grind on the boat keeps me in shape, but a lot more lean. I think that comes mostly from lack of caloric intake. When I’m home my weight is about 185. While I’m fishing I’m about 170-75.


Give us your favorite cheat meal when you’re training.

My favorite cheat meal is probably nachos. They are quick, easy and can be made somewhat healthy.


What do you do with your free-time?

With my free-time I enjoy riding my mountain bike, throwing the Frisbee and watching football.


It’s safe to assume you’re a Seahawks fan?

Yes you assumed right I’m an huge Seahawks fan! Great win Monday night!!


Thanks so much for speaking with us Tyler.

Thanks again Richard for this opportunity

Newsletter Test


Dear FHC member, we want to wish you a happy New Year! We hope that whatever your goals are we can be there to be your support, your coach, and your community!


FHC Updates:

  • The new class schedule is here! Make your Friday nights more fun – check out MixxedFit, Zumba and Happy Power Hour Vinyasa! (click on the images for the full schedule)
  • Rebecca is back!

Monthly Feature 

Here we feature our favorite health & fitness news, articles, and podcasts. 


Walking is better for you than you thought! Click on the photo to learn more.
We are starting a running group! Join the Facebook Page to find out more!

Feeling bored with your work out?

Want a personalized workout plan to help you target muscle imbalances, increase fitness, or to look and feel better. Personal or small group training can be an excellent way to do that. We have a great team of trainers that can help meet your goals!Special Offer:
Muscle is a wonderful thing to have (especially for women). It keeps you strong as you age, improves your resting metabolic rate, and the only form of exercise that improves your bone density. Not to mention that it helps you maintain a healthy weight and makes you feel very good about yourself.Come join Adriana on Tuesdays and Fridays and Devon on Thursdays at 6 am for a semi-private class focused on building strength. Call  206 293 1882 or email for more information.

Recipe of the Month: Protein  Bars

This one comes to us from FHC’s own, Nancy Thompson.

Dry Ingredients:
Combine in large bowl for mixing

  • 2c whole oats
  • 2 1/2 c mixed nuts
  • 1/2 c sunflower, pepitas
  • 1/2 c seeds, use your favorites (sesame, hemp, chia, flax)
  • 1/2 c toasted coconut
  • 2 c dried fruit, use your favorites (cherries, blueberries, apricots, pineapple)

Wet Ingredient:
Combine in a heavy saucepan 

  • 1c pitted dates
  • 1c brown rice syrup, maple syrup, honey in any combination
  • 1/4 c almond butter
  • 2 Tbl. coconut oil
  • 1 tsp vanilla
  • pinch of salt

Stir over medium heat until dates melt and come together as a bubbling syrup (about 12 min.)

Pour over dry ingredients carefully (mixture is HOT). Mix together and press ontoparchment lined and greased baking sheet. Press firmly together.

Bake at 350 degrees (about 12 min), until lightly browned. Do not overbake or bars will be very hard and not chewy. Cool completely before cutting into bars!


This month, Adriana Medina is sharing her 2018 resolution and encourages you to try to bring some meditation into your own life (whether or not you believe in resolutions)!

Harvard neuroscientist D. Sara Lazar said: “If you use a particular part of your brain, it’s going to grow because you are using it. It is really is a mental exercise. Basically, the idea is “use it or lose it.” So it’s just like building muscle.

Numerous studies performed by neuroscientists show that there is a clear link between meditation and memory. One study conducted by some Boston researchers found that frequent meditation thickened the cerebral cortex of the brain. This thickening occurs when constant meditation increases blood flow to the cerebral cortex, leading to an increased network of blood vessels in this region. The cortex deals with mental functions such as learning, concentration, and memory.

This is definitely enough to get the attention of business investors to offer it to his clients as high-value information. Meditation directly affects the function and structure of the brain, changing it in ways that appear to increase attention span, sharpen focus and improve memory. Practicing simple meditation techniques such as concentration on your breathing helps build denser grey matter in parts of your brain associated with learning and memory, controlling emotions, and compassion.

Convinced? Need more information? Check out these articles in The Atlantic and The Daily Mail. Need tips to get started, check out this NPR podcast (for busy meditation skeptics)!

Signing up for a race is a full-proof way to stay on track over the winter months. Here is your regional race guide for 2018. Looking for some fellow FHCers to run with? Inquire at the front desk!

Healthier Habits:

Foam rolling is a great way to release some muscle tension and help get the most out of your work out. Spend a few minutes rolling out after your warm up.
I promise your body will thank you! Here are some tips to get started.


Canine Tip of the Month:

According to the American College of Sports Medicine, you should aim for 150 minutes of moderate-intensity cardio (for example 5 days of 30 min sessions) and two or three muscle training sessions per week. Give yourself one or two rest days from cardio and 48 hours between strength training the same muscle group for the best results! Click on the photo to find out more.

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