Workout of the Month! 

From Fuerte Fitness trainer Rachel Wenholz! 




Client Success Story: Sudha

I have worked with Adriana through Fuerte Fitness for a number of years. With Adriana's coaching and support I went from having little clue about how to lift weights, proper form, and conditioning to being a strong, athletic woman with muscle. In the last four years, I've worked to take control of my health and fitness despite years of struggling with an autoimmune thyroid issue. With Adriana's support I was able to focus on consistency in training and gain muscle which improved my energy and allowed me to support a more active lifestyle. The positive feedback loop means that my thyroid issues no longer dictate my health or my fitness goals. I was able to shift towards this healthy lifestyle while maintaining a high pressure campaign job with incredibly long hours. When it felt like too much, Adriana was there along the way to encourage me and help me stay focused. As a result, I have dropped a significant amount of body fat while gaining muscle mass. Last year I signed up for my first athletic event as a runner with Adriana on a Ragnar Relay team. Earlier in 2014, I transitioned off of training regularly with Adriana and it's been especially gratifying to be able to take everything I've learned from her on strength training and conditioning, combine it with a consistent approach to nutrition and continue to see results. With Adriana I got the training foundation I need to be able to maintain this lifestyle for the long term. Now, I'm prepping for my first NPC bikini fitness competition and I'm excited to be part of the Fuerte Team as I take my fitness to a whole new level on the stage. Thanks Adriana and Fuerte Fitness for all you do to support healthy lifestyles and communities!

You can follow me and my fitness journey on Instagram @dancingbirdsn 

-Sudha Nandagopal Fall 2014


Adriana's Talk at the Renton Technical College

This weekend I spoke at the Renton technical college in a panel setting. There were young professionals as well as students interested in why and how we started our business. There were four of us: from online to a multi million dollar company. This opportunity really helped me think of the business and why I started it.

Most of you have been with me for a long time. I have seen your children grow up and you have seen me go from a single, young know it trainer to a store front business owner, to a wife and bonus mother! Now I'd really love to hear from you: have we accomplished the following?

Vision; My vision is always to empower individuals to take control of their health/fitness.

Mission: My mission is to get everyone to take and play an active role in self care of their bodies. We start with providing fundamentals of strength training as it relates to you! We have a community that will motivate you to continue in and out of the gym.

Here were some if the questions asked:

§  What inspired you to start a business? It was the most natural thing. I had been working for the company I was at for 3 yrs and I saw no movement. I loved the industry I was in, but hated the company.

I had talked about my dreams with my clients, because they became my friends and they supported me by holding my feet to the fire!. One was about to re-sign and ask me who was she going to re-sign with: me or the current company? That was the push I needed.

§  How did you know this business was right for you? I wanted to serve, support encourage and empower people and my career offers that at many stages of our lives: Weddings, divorces, marriages, healthy moms, after Physical therapy for an injury, or simply to have more energy. I started later in life and I feel like I can relate more to people because of it. It was the natural thing to move into.

§  What is your definition of success? To be able to do want you love to do for the majority of your day. To be able to lay your head on your pillow at night knowing I'm doing my part. To have enough time to spend with your loved one and lend a hand.

§  Did you have a mentor or someone who influenced you? Always. I was always blessed in different stages of my life to have some who took me by the hand. I just had to ask for help, social workers, teachers, people in the career I wanted to be in. To coworkers to marketing directors. Like Miekos' Whitney Keys. ;)

§  Have you had to adapt and change in any way due to the economy?  Yes, i opended during a recession so I offered classes for free for a membership. Programs.

§  If you could start your business all over again, what is one thing you would you do differently? Get a partner I can trust who is better in one department, business management, employee management, or personal training director.

§  What tip do you have for someone starting a business? Take someone who you admire in that business out and ask lots of questions. Start small, you can always grow.
I learned that I have to refine my niche and looking at Business Plan monthly and try different ways to hit your goals.


A New Beginning for Staff Member Lisa Kramer: 

To say I’m overwhelmed would be an understatement. I’ve spent the last few years of my life waking up to pain, walking through pain, and going to bed in pain… all caused by simply being on my feet for a short duration during the day. I had given up on my athletic ways and cut out even simple tasks like taking a walk or spending a night out on the town. On Friday August 29, 2014 all of that changed. 

I went to the Hanger Clinic in Gig Harbor, WA and got my custom made IDEO. I started by rocking in place, then walking, then shuffling side to side, and then it happened: at 7 minutes of having it on I was running full speed. In the 2 1/2 hours I spent at my first training session I was doing things I haven’t done in years. I also quickly realized how out of shape I was… but I wouldn’t ask for anything more than being a sweaty, tired mess because it meant I was finally active again.  


I spent the weekend shoe shopping, walking around the mall, going to a Mariners game and standing the entire time at a restaurant patio, and wandering around on the town with friends. A weekend like that would have had me popping pain meds and icing my foot for hours in the past. I felt nothing other than some sore muscles that I haven’t used in a while. It’s incredible! 

I’ve had a few breakdowns since getting my IDEO. I will be fine and then all of a sudden it will hit me: my life has officially changed gears. I’ve been dreaming about this for so long and it’s finally happened… and I just want to go go go! I wouldn’t be at this moment without all of the love and support I have received from my family, friends, and even complete strangers. I want to say “Thank You” with everything in my heart for what you have done for me. Someday I may be able to put into words the gratitude I feel, but for now I can only cry and say “Thank You” with all of my love and gratitude. 


Visit to follow along on Lisa's journey! 


Mindset, Motivation, Will



I am so excited to be a part of the Fuerte Fitness team as a trainer! Here is a glimpse into who I am and my philosophy on health and fitness.


As someone who was an athlete in high school, earned a bachelor’s degree in Exercise Science, works as a personal trainer, and coaches high school and middle school volleyball, it would be an understatement to say that I have acquired a lot of fitness and health information. Being an athlete in high school I learned about hard work, teamwork, and how to make changes to my skill execution. As an exercise science major I learned the names of nearly every muscle, bone, nerve, and blood vessel in the human body, as well as skills like how to biomechanically analyze a motion and determine what muscles are at work. Working as a personal trainer I learned (and continue to learn!) about modifying exercises for each individual and pushing someone past the limits they set for themselves while not pushing too far. As a volleyball coach I have been learning ways to teach young athletes never to give up or take short-cuts in their training. I have an abundance of both classroom and hands-on knowledge. If, however, I could share only one thing with you as a fitness professional, it would not be proper squat form or the perfectly balanced nutrition plan or the best exercises to stay in shape. It would be cultivating a powerful mindset, motivation, and will.


Proper exercise form, nutrition plan, and the right exercise plan to reach a fitness goal all have an important place in your fitness education. Without the motivation and the will to stick through a nutrition plan or to perform exercises correctly then that knowledge is meaningless. Vince Lombardi, legendary football coach of the Green Bay Packers, puts it best:


“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.” - Vince Lombardi


It is the mentality and will that I desire most (as a coach, a trainer, and a friend) to see in everyone regarding their fitness. Not having the right motivation or the will to succeed is the biggest obstacle I see in clients and players. I have trained with people  weekly working towards their fitness goal together, but they seem like they don’t want to be there or they tell me they failed to workout at all since I last saw them. I have trained with people for months that know what they need to be doing and how to do it, but appear to be in the same place as the first day I met them, solely due to a lack of will.


I have seen athletes on the volleyball court run half-heartedly toward a volleyball and let it fall just to say they “made an effort”; once a punishment is put in place though, they are magically able to chase down and make great plays off a ball 20 feet away from them. However, we cannot always rely on a punishment for adequate motivation, so finding that intrinsic motivation is essential, which is why it is my main focus (and biggest struggle) as a coach. Having a plan and a purpose in mind is essential when working towards a short or long-term fitness goal, but without the right mindset and motivation behind it to make you stick to it then the plan alone will not be enough to get you there. This is a lesson I learned early in life from my personal experience as an athlete:


As a freshman in high school walking into the gym for volleyball try-outs I was fairly confident in my ability to make the JV or at least the C team. I looked around the gym at my competition and knew I had the same amount of experience if not more as other freshman. Thinking back on those try-outs now, though, the only thing I remember is how devastated I was to be cut from the program. After I got over my shame and embarrassment a few days later, I realized I had two choices: to drop volleyball and pick a new sport or focus all my efforts on making the team next year. I chose the latter and, in my opinion, the tougher choice. I played volleyball every chance I got during that year: attending every camp my parents could get me to, playing on a club team, and passing balls in the backyard with my dad and sister after school. I walked into the gym as a sophomore for try-outs the following year not just wanting to make a team, but wanting to leave an impression. And I did just that. By the end of try-out week I was the sole sophomore on the varsity team. All of my hard work, my time, and my effort committed to volleyball over that past year paid off. It wasn’t just the hard work and the physical effort, it was my mindset, the motivation, and the will that truly pushed me to that place.

The best lessons from fitness and health revolve around the mindset and the will to succeed, to push past your limits, failures, and what you think is possible. With the right mindset, motivation, and will you can do it (whatever it is for you)!


Rachel Wenholz