It's cold out there, but we're on fire! The #JWI team is supporting several fuel projects at @FlyOHare, including the installation of 30,000 LF of 24" and 20" fuel main piping. ⠀
Although it looks like we're going ice-fishing, we're not! We're overseeing the installation of over 30 hydrant pit flushing apparatuses just like this one, that will fuel passenger planes at T5! 🛫 #JWI#ChooseOHare#FuelFriday #DrillMasters⠀
Photos by @shhn.darvish and @mikepalzer22
It's #FridayFuel time!
This smoothie bowl topped with nut butter is the perfect way to end the week. pic.twitter.com/ACgqzcc4B4
2 weeks ago
Did you know that what and when you eat, before or after your workout, can have significant effects on your performance and recovery? In today's #FridayFuel, we examine pre and post-workout nutrition.
Goal: The purpose of your pre-workout meal is to provide consistent energy/output for the entire workout.
What: Protein and non-sucrose carbs
When: 2-3 hours before training (if timing is less than 2 hours, reduce portions to avoid feeling nauseous)
Goal: The purpose of your post-workout meal is to provide the body the nutritional foundation to repair muscle and replace your exhuasted fuel-tank.
What: Protein, high-fiber carbs, and veggies
When: Ideally, less than 1-hour post-WOD
What's your favorite pre or post-workout meal? Burpees will be awarded for anyone saying "Monster" or "RedBull". Additional Friday reading:
1 day ago
We kind of think of all the trendy fad diets as cyclical just like fashion fads.
Yep, curveball for #fridayfuel.
One minute bell bottoms are all the rage and the next skinny jeans.
Neon flows in and out depending on the year.
Flowy tops interchanging with crop tops.
Whatever the fashion trend is, it comes in waves.
Kind of like diet trends.
South Beach, Weight Watchers, Atkins…. Things people swore by and have since abandoned.
No carb, low carb, sugar-free.
They all pop up like the newest discovery and then suddenly there is a New Kid on the Block (speaking of fads) and the “secret” to your weight loss and health goals are no longer the trick.
There is a NEW secret for you to discover.
Mooch & Mel like to go to the OG.
Maybe it’s the naked MOVE. (new name?), but it’s not only what they believe is true, but it’s also what works.
Understanding how your body works, how to function optimally, to be clear, energized and fit.
Trusting your gut to do its’ job and knowing that you are way stronger and more capable than the latest trend… where did popcorn shirts go anyway?
This is different for everyone. When Mooch & Mel coach MOVE.rs, they aren’t asking them to fit into our mold, they are working with them in their mold.
New moms, fitness coaches, working professionals, students, expecting moms, long-time moms, career changes, night shifts, traveling abroad….. All these humans, they have helped MOVE.
Instead of asking them to toss on some weird trend, they ask them to get vulnerable, to use holistic approaches to honor, not manipulate their mind, bodies, and bellies.
And they help them make life-changing MOVE.s.
Losing weight, gaining weight, getting clear, building muscle, beating bloat, easing digestive issues, stopping obsessive counting…. The list goes on. The naked MOVE. has done them all.
Ready to see what it’s all about? DM us “READY” to chat more.
#mindbodybelly #movewithmm#move#mymove#makeamove#fridayfuel#empoweredwomen#strongertogether#nothingchangesifnothingchanges#bostonhealth#bostonfitness#bostonfoodies#raiseyourvibrations #bossbabes
On this Friday Fuel, I find myself at another crossroads and in the past, I'd question the validity of my decisions to go a certain way. But life and years have a way of teaching you lessons that if you're willing, you can glean and grow from. If you are in a stage of life where change is at your door...instead of blocking it (which is often the comfortable route), embrace it with the possibilities it might have. Right now in our family, we are having "fruit basket" upset and feel like God is confirming to my husband and I, big changes in our lives. Though we don't know what that means specifically, 31 days into the new year, we've already experienced some massive changes in our lives. Reading the book, God Wink, by Squire Rushnell has made me pay more attention to moments or people around me at times that I would have typically brushed off as coincidental. 💬so how does this apply to you? Well maybe it doesn’t but if you are in a season of change that you’re resisting or are feeling stuck or haven’t found your passion for life or job, can I encourage you to embrace the shift that might be nudging you. Don’t settle. Don’t resist. Inquire. Ask questions. Probe at why or what is making you feel stuck or feel resistant. You just never know what might be in store for you. And if you are feeling stuck, then maybe it’s the God Wink you need to pursue change. Your Friday Fuel.
The perfect #FridayFuel: Nutrabites! With 6 grams of protein + 3 grams of fiber in each bite, these are great for a filling AND delicious snack Order yours here: https://bddy.me/2TxUg3T pic.twitter.com/H2RxXtPMsq
2 weeks ago
Creating a great case study can be difficult. There is a ton of content to add, copy to write, and it all needs to be organized in an inclusive manner. In today’s post, I put together a few of the tips that helped me build a dope set of case studies. Did I miss any good case study tips? Let me know in the comments!
For about as long as I can remember, I’ve had a complicated relationship with food. ⠀
The food you fuel yourself with is EVERYTHING. From your energy, your mood, your skin, to your personality, all of it starts with what is on the end of your fork. ⠀
Focus on balancing your plate with fiber, healthy fat, and protein. You can get your fiber from lots of vegetables; protein from sources like sustainably raised meats, organic eggs, nuts, and seeds; and healthy fats from sources like avocado oil, olives, and coconut oil.⠀
The best fuel for you may not be the same as your best friend’s or your mom. What I help my clients figure out as quickly as possible is what is right for their unique bodies.⠀
If you are looking for something new to try, or just need a place to start, message me and let's chat! You are worth it!💞 ⠀
Happy friday Everyone 🌸
Internet is a scary place, we look upto people and see them achieving everything or having everything in their lives we often think if we had a chance to live their life or get what they have, no wonder we know the struggles behind getting to that point which we haven't witnessed.
Struggle is always a part of sucess or the process it is just that everyone goes through that differently in their life their own way. ❤️
I'm thankful I never have to worry about his strength running out because when I'm weak he's the only one to make me strong. I serve an able God.
2 weeks ago
Happy FriYAY Y’all!!
And it really is a happy Friday when it starts with a tasty sausage, egg, and Swiss bagel with sriracha honey cream cheese ☺️
@brueggers is quietly becoming our Friday breakfast joint 🙊
Opens early. @cariboucoffee attached 👉 and yes we did get coffee to go with the bagels ☕️.
Can go thin cut/skinny or whole bagel with a BYO option.
And obviously, most importantly, we can make it fit our nutrition plan 🙌
Moving always forward never backwards on the path God has set before us!
Doing things for the right reasons is key. Writing pieces that I believe will help people most even if they don't go viral.
As John Wooden once said: "The true test of a man's character is what he does when no one is watching."
We may drink a lot of juice (had to buy a second juicer)… but we aren’t for juice cleanses.
And we don’t coach women to do them, either.
Most people run to a juice cleanse in a panic after a weekend of late night Chinese food, or before a beach day, vacation or high school reunion.
They’re looking for a quick escape from their discomfort and a quick solution to their body goals. We won’t call them health or fitness goals because let’s be honest- running to a juice cleanse for instant gratification is far from healthy or fit.
What is worse is that extreme yo-yo of indulging and restricting and binging and depriving causes serious damage to your mind, body and belly.
We get it, we have been there.
Which is why we are so passionate about EMPOWERING women to have the information to make an aligned decision that works for them.
We know we are pretty much always carrying green juice, grape juice or matcha. And we want to be clear, while we love ourselves loads of juice (literally, loads of it) we incorporate it in a way that nourishes our bodies, that provides the specific vitamins, minerals and benefits that we are seeking. Our selections change based on our needs and goals and we coach women to pick the foods that offer the specific benefits that are going to best support their growth and manage their symptoms.
There ARE ways to be healthy about detoxing, but it needs to come from a place of honoring your body and understanding it- not trying to punish it or “cram” for an upcoming event.
We get so many questions about this that we made a pdf to show the less invasive ways you can detox- and the progression you can follow if you choose that route. And rest assured, it doesn’t involve a “last supper” of General Tsaos.
3 weeks ago
If we can fuel Batman - we can most definitely power you through your weekend! 💪🏼 #fridayfuel
Raise your hand if you’ve had YOUR coffee moment today
This #fridayfuel made even better by annmarie_theresa in our cozy teddy bomber jacket. Phoenix Bomber now ON SALE! Click to shop it… https://www.instagram.com/p/B7tXN1IBgQZ/?igshid=sc1b4xewf7g9 …
Do one thing you are proud of today (however small) and then retweet this.
Let's build a wave of #achievement and #pride in ourselves. Let's fuel our #ambition and #aspirations.
Step by step, you will get to your destination. I believe in you.
2 weeks ago
If you've been waiting, here it is.
READ BEFORE THE BIG GAME (even all the non-football fans)! All-things-buffalo season.
Meet nacho season.
When is it ever NOT nacho season?
Mooch and Mel have shared a love for buffalo cauliflower, including many post @lululemon run club trips to @Broadway for some spicy goodness.
Paired with their love for tacos (and nachos), preferably enjoyed in front of football, here is this weeks’ #FridayFuel on #superbowlsunday
We present, Buffalo Cauliflower Nachos.
Toss cauliflower, oil, and salt in a large bowl. Spread on the prepared baking sheet and roast at 450* until it’s starting to soften and brown on the bottom (about 15 minutes). Toss in #MOVEApproved hot sauce… hey @frankshotsauce.
On a separate tray, warm your blue corn tortilla chips in the oven for a few minutes. Top with charred chipotles, avocado, tomato, onion, olives, and your roasted cauliflower.
Pair with a few sides; salsa, guac, cashew sour cream and enjoy!
Making this? Drop a 🌶🌶 below!
Your #fridayfuel is here! The 2 things you MUST be tracking if you want insight into your guest behavior: conversion rate optimization and site performance! Check out our latest Podcast for a deep dive on tracking! http://ow.ly/rdqf50ymzhN pic.twitter.com/m6rimi5eTf
4 minutes ago
“The world wants you to work for love and acceptance, but the love of Jesus is a gift that is freely given to you and me” - @adi_reed brought an ABSOLUTELY FIRE word in FUEL this Friday!🔥
On this mid-day Friday Fuel, can spur you on to be someone's inspiration or motivation that whatever they are going through they are not alone and they will come out on the other side?!? This world is filled with so much lies and untruths that are filling our minds and hearts. People are literally "drowning in their heads" with stuff that is yelling at them that they are worthless, unlovable and they don't matter. I know. I've been one of them. We all have hard and dark seasons and we all need someone to be light and help remind them that there are others who struggle too but have overcome. Be a broken soul who stands with another breaking soul to affirm that they will overcome this season!! Your Friday Fuel! .
1 week ago
#FridayFuel has generated a TON of questions around our #moveapproved meals. Here are some guidelines in making the cut:
No counting, measuring or weighing our food. We are adults.
Fat-free, sugar-free, highly processed (cue: gut damaging foods) are a no.
Healing foods are a yes.
Proper food combining for optimal digestion, major yes.
Prioritizing the nutrition and actual benefits of food over the wrapper, yup.
Fitting 5 different food groups into a cafeteria tray or Tupperware…. Heck no.
We’ll be honest, we both struggled with the counting, the pressures, the fat-free (cheese, ice-cream, butter, bread, pretzels and everything else). We used to think we had to burn off our food, too. We don’t blame ourselves and we completely get how billion-dollar companies have taught us to think this way.
We are just here to tell you, your food is not evil. You don’t have to measure it, fear it or do complicated math with it. We are cheering you on because we know you can feel your very best when you shift your understanding of food and the way our bodies work.
Want a sneak peek at the ways we teach food combining? Drop a 🥦 below and we’ll hop on live next Tuesday on it!
2 years ago
When your fave local cafe decides to add your Every Day #GreenSmoothie special order to their menu! 🙌👌 @tallyhealth healthy cafe thanks for helping us feel a tiny bit less 'high maintenance'!! Y'all know where to go for the best Green Smoothie to get your motor revving (I think that was a Grand Prix Weekend pun - I'm not sure 😉). Recipe also on our blog x #fridayfuel#friyay
Great Brand Stories
Scott hit the nail on the head with this quote!
A great brand leads us in the right momentum, but it never fully shows its cards. For once the story is complete, the brand is ended.
Leaving elements untold generates curiosity; but it also means the brand has more narrative to share, thus ensuring opportunity to carve out its future.
As storytellers and brand guardians, always leave some wiggle room for more to be told.
Read more at: https://orchanpr.blogspot.com/2020/02/great-brand-stories.html
Jump starting our morning around here with some fuel from @thehub_rutherfordton 🙌🏼 Be sure to stop in on Main St. and see them!
Need cups and lids like this? We can help with that!
Happy Friday #Rutherfordton 🤜🏼💥🤛🏼
2 weeks ago
ITS FRIDAY! Hekkin’ made it ✨ Wanted something extraa tasty today for breakfast so I made sure to prep last night! Chickpeas, 1/2 an avocado, tuna, + spinach. Both the chickpeas and the tuna are mediterranean flavored and they’re so so good. 🌱🌿🥬🥑 I don’t always believe in ‘traditional’ breakfast foods for breakfast. I wake up at 2AM so anything could sound good by now 😂 #fridayfuel#mealprep#pescatarian#weightloss#weightlossjourney
Your #fridayfuel and podcast delivered all in one! Small hoteliers have it harder than ever between competing with the OTAs and flag hotels. In episode 134 of the Fuel Hotel Marketing Podcast, the Fueligans discuss How Can Small Hotels Compete Today? http://ow.ly/98M850ystJP
Happy Valentine’s Day everyone ❤️ here’s some #FridayFuel to get your weekend started! ✨
1 year ago
Happy Friday all! Getting through the morning with this matcha and overnight oat + chia bowl with papircots (peach/apricot hybrid from a tree at my sister’s house), almond butter, cinnamon, nutmeg + some roasted pumpkin seeds on top! Fuel to get all the cleaning, errands and life things done today. 🍑🍵💫 What’s your Friday fuel?? #breakfast#fridayfuel#goldensol
Final flourishes being added to the up and coming pattern today ✍️ Plus more tutorials going onto our YouTube channel shortly.
Currently powered by loud cardio music and black coffee. What’s your Friday fuel??
2 weeks ago
Brew strong and go earn that treat money! 🐶☕️💪🏼#fridayfuel 📷: @bomba_bionda
1 day ago
Happy Friday all! To mark this day, remember to Shop Local!! My go to coffee choice is a cappuccino with almond milk. @countercoffeeairroasters is a new shop I visited today after visiting my sister. How about you? What is your favorite local shop?
2 weeks ago
Consistency is the main thing when it comes to fat loss and fitness. You have to be consistent, persistent and patient. The time is going by anyway so you may as well put in your deposit of good food and exercise into your health account everyday! Keep the main thing the main thing!
2 weeks ago
Keep your meals simple, colorful and full of veggies! Today’s Salmon “bowl” consisted of arugula, broccoli, sautéed peppers, onions and mushrooms, riced cauliflower, guacamole and salmon! #justeat#pescetarianmeals#fridayfuel
Happy Friday friends. Hope your day is great. The Sun is out 🌞! I'm preparing for all the errands and chores the hubby❤️ has planned for me today! Hahaha. This is my moment of fueling up for it. 👩🍳🦸💙 #fridayfuel#healthychoices