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GOALS!  Where to start when setting your 2019 Goals

GOALS! Where to start when setting your 2019 Goals

We are already 1 week into 2019!  The new year is usually a time to reflect (which we did last week, feel free to take a peek for some coach’s deep thoughts!) and adjust.  That usually means setting some goals.

I am going to go through the first few steps of setting goals, that often surprising get overlooked.  The steps for setting and crushing goals is very similar to completing a college paper, or high school paper, or whatever assignment you may have been given in years past.  Just bear with me on this.

Step 1: WRITE IT DOWN!

For our example today, how would you start with your assignment?  You would outline it!  Or at least do a rough draft.  Or maybe just sit down, pound some red bull and go wild on the keyboard.  In all scenarios you are WRITING IT DOWN!  You would never go into your class on the due date and say “well I thought about the paper” and then not hand anything in.  Or maybe you would…but you’d get a 0 which no one wants. If you wrote something down, worst case you at least had an outline or a rough draft to prove you at least started said paper.

If you don’t write it down, you can’t get a grade.  If you don’t write it down, you can’t create a plan to meet your goal. Period.

Step 2: GET REAL: Is what you wrote for YOU, or because you felt obligated to write it.

Now for the college paper, yes you were probably delegated a topic you may not be crazy about, but is there a way to spin it to use your own lense and perspective to make it more interesting? Maybe, maybe not but it’s worth the thought!

But we aren’t talking about assignments here. The reason we are setting goals should be because we WANT to get better FOR OURSELVES.  The goals we set should be ones we set because WE WANT TO, not because our mother in law, or old friend made some comment about our weight, or whatever other personal thing that has nothing to do with them when we went home to visit over the holidays.  If your goal is to loose weight because you want to feel better, or fit into a smaller size, or be able to run faster, or keep up with your kids, or whatever YOUR reason then hell yeah that’s a great goal! If you feel great, other then when so and so said something mean or passive aggressive, then skip that one. You won’t be excited about it because you are only doing it out of obligation to fit into someone else’s vision for you.  Ain’t nobody got time for that.

Once you have a list of 3-5 goals you actually want to work on you can move on to step 3.

Step 3: MAKE IT SPECIFIC

Goals that are super vague make creating a plan to accomplish said goals really really difficult if not impossible.  Here are a few common ones I see:

  • I want to lose weight – Cool! Do you want to loose body fat or just weight overall?  How much?  By When?
  • I want to PR my (Insert lift/workout here):  Hell yeah let’s get strong! How much would you like to increase by?  When do you want to hit that goal?
  • I want to work on my mental health! Two thumbs up for selfcare!  What does this actually mean for you? Do you want to start therapy?  How often? Meditation/Journaling?  When can you start, how often will you do those things?
  • Read more.  AWESOME!  How many books do you want to read this year?

We basically want these goals to be SMART Goals, which means Specific, Measurable, Achievable, Relevant, & Time Bound.  So once you’ve made them specific/measurable like our examples above make sure they are actually relevant to you (which we talked about in step 2) and well as having a deal line/or a timeline so you have an idea of when you’d like to accomplish them by.

This is basically they first draft of your paper that you’ll write based on your Step 1 Outline in the College Paper Scenario.

Step 4: MAKE A PLAN

From here you have a goal that is specific.  AKA the final draft of your college paper.

The next step is break it down into smaller steps.  Maybe loosing 20 lbs is your goal, let’s say we want to loose 1 lb per week.  To start maybe we will do meal prep and cut back on eating out to 1 time per week.  Maybe you will hire a nutrition coach to help you with this plan (shameless plug: have we mentioned our coach Anna@crossfiticehouse.com is legit?! Hit her up!)

Want to PR a lift?  Maybe you will go to OLY classes 1x/week.  Want to PR a workout? You could go from doing 3 workouts a week to 4 for the first month, then maybe up it to 5 the next month.  You could stay 5 minutes after class to work on a skill keeping you from getting better at that workout.  I commonly prescribe a 5 minute buy our of double unders, handstand holds, pull up progressions and other movements to just chip away at these goals in 5 minute increments.

Maybe to read 1 book per month.  First step may be to simply buy book 1. Step 2 schedule yourself 20 mins a day to read said book.  Then begin a list of the next 3 books that are on deck and have book 2 on it’s way in time for February.

When you make this plan, schedule the time you plan to work on these things into your calendar during your weekly time blocking, and make those times non negotiable like you would a meeting for work, or happy hour with a friend. (Peep Coach Mo’s Time Blocking Blog for more on that HERE.

Give it a try!  What goals did you end up with for 2019?!

2018 – Coach Shoe’s Year in Review

2018 – Coach Shoe’s Year in Review

I went into 2018 (#yearofthegainz) with some big fitness goals, mainly just getting back into a consistent routine and to spend more time working on my weightlifting, as well as some lofty business goals (hello Flux launch). Some goals were met, many were not.

The Fitness Goals:

I had some lofty numbers I wanted to hit on my snatch & clean&jerk. I spent 4 days a week lifting to support that goal, along with 1-3 Flux or CrossFit workouts. While I feel stronger and more consistent in those lifts, and in my yoga practice as well as more proficient in a lot of movements, the reality is I increased both lifts by just 5 lbs each.

While it isn’t the large improvement I wanted, a TON of technique work has been done, lots of groundwork has been laid to start climbing up the ladder this year. And in the grand scheme of things, 5 lbs at this stage of the game still feels pretty damn good and my lifts are wayyyyyyy more solid.

We can get very caught up in numbers, and I have heard many folks say “I only PR’d by 5, or 10 lbs.” THAT IS HUGE! As we grow as athletes and continually challenge ourselves those jumps will get smaller and more incremental, but that does not take away how special they are. A PR is always something to be proud of! It means you are better then you were yesterday, and that is all we are really trying to do is get a little bit better, every day.

The Other Goals:

2018 was a great year, but it was probably my most challenging yet. There were no big moves, changes, or shakeups. That probably seems like a positive, and it is. But for me, the lack of movement can feel a bit suffocating. I am someone who has moved every 4 years (if not sooner) or has made some big change or done something to distract myself or keep myself busy. 2018 didn’t have any of those things… so it was a lot of learning how to survive in stability.

With no big moves or changes, “to dos” are not as clearly laid out, so as a business owner it became more challenging to create and lead down an undefined path. There were endless possibilities…but holy crap there were endless possibilities! WHERE DO WE EVEN START?! As the gym grew, and our staff grew there was more and more that needed to be done both on & off the floor, but also still the need to create plans to move forward and to take the gym where we wanted to go, but while still trying to maintain the Icehouse feel we all love so much. No one starts a gym to hang out at their computer doing payroll & marketing, so adjusting and adapting to a new role has been a huge challenge…and an ego check. The amount of personal growth that came from that discomfort is invaluable, even if it was (and still really is) a big struggle.

2019 will be a continuance of that journey of trying to add as much value as we possibly can for each and every one of you, while still keeping true to who we are and always trying to get just a little better, every day. Thank you all for allowing us to do what we do, and for growing with us as we too are still figuring it out <3

The B Word

The B Word

I’m just so BUSY!  I’m too BUSY!
Yeah…we all are.
Have you ever caught yourself responding the the “Hey how are you?” with “Good, but so busy!”  or just “Really busy”?  🙋‍♀️Then following up by a conversation complaining with all of the things that are overwhelming you, and maybe even apologizing for all of the things you haven’t gotten to yet, or for not making those plans you were going to months ago? (I know I’ve been guilty of this!)
This is even more prevalent during the holiday season when you throw in holiday parties, events, shopping, decorating and all of those other little things that we add to our already overwhelmed “busy” selves.
BUSY is a Bad Word
We use the B word to justify our actions and feelings, but in all reality it is just a result of poor time management. If you find yourself complaining about being too B-Word to people who are important to you, then you need to apply some time management tricks to your schedule, not just your work schedule but to EVERYTHING you add to your plate.
I know this is easier said that done, so here are a few tips to get started.
Step 1: Remove the B-Word from your Vocabulary
For some reason, we wear the B-Word like a badge of honor.  We feel better for being busy, even if it’s not at all productive.  We feel super important that so many things are requiring our attention, so dropping a few balls is totally fine because at least you have all those extra balls your were juggling!  If one of your friends or family members is one of those dropped balls, it doesn’t feel so good…. so stop hiding behind that B-Word!
Step 2: Time Block Weekly
This topic comes up in our blogs over and over and over again because it is so important to being successful at anything we do.  Basic time management can start with a once a week time blocking session.  Pick a time of the week where you sit down for 20-30 min to plan out your entire week.  If you plan to do it, write it down or enter it into your calendar app (I’m a big fan of google calendar personally). As you say yes to more things make sure to add them in to the calendar.  If you said you’d bake cookies for your kids class, block the time to do it so you can see what you had to displace (if anything) to make it happen. I schedule everything from Meal prep, reading, workouts, eating, shopping, project work (I name the project I will be working on at that time so I don’t forget or get distracted), commuting, tv watching, and even downtime.  Once it is in my calendar it is all treated as an appointment, even if it is an appointment with myself.
Step 3: Prioritize
Once you have everything in your calendar, you may notice that you do not have enough hours in the day to get it all done.  Here is where we have to have those tough conversations with ourselves about what is truly important to us.  Be HONEST & REALISTIC with your commitments.  Don’t stack 2 tasks/appointments on top of each other in your calendar, odds are neither gets done that way.  Workouts/Wellness seem to be the first things that get the cut from calendars (which we for obvious reasons think is problematic with us being a gym and all 🤓).
When you see that you do not have time for whatever it is you need to add, simply

say to yourself out loud “I will not insert activity herebecause it is not a priority to me.” Now sit with that and see how it feels. If you feel ok about it, cool maybe you didn’t need it in your schedule to begin with!  If saying that feels crappy and you know you need to do that in order to feel better, take care of yourself, or whatever other reason then you will need to find a space for it in your calendar, which might mean displacing something else.  Maybe it was your 4 workouts a week, you said “I will not workout this week because it is not a priority” and that didn’t sit well.  Ok then where are 4 hours you can displace?  Do you need to go to that Happy Hour?  Do you need to make that Target run? Do you need to watch show on netflix? When you find items that really don’t serve you at all, take them out of the schedule!
Pro Tip: Most of us can find a few free hours if we take out the Netflix and Social Media Mindless Scrolling out of our days.  
So there you have the first steps to using your time more efficiently, and feeling good about how you spend your time.  Feel productive is so much more satisfying that just feeling B-Word!
So go ahead and apply these tips and let us know how it goes! And when Aunt Melicent asks how you are doing, you can say “I’ve had a lot of exciting things going on this year, let me tell you about on or two of them…”
Look at that! You are not to B-Word for meaningful conversation!
The Road To a Morning Person

The Road To a Morning Person

Mornings are hard.  

If you know one thing about me, it is that I do not like mornings.  I do not feel, look, do, perform (etc, etc, etc) my best before 10AM… You likely know this because if you are one of the morning gym goers it’s probably been awhile since you’ve seen me. #youguysareseriousgoals (more…)

The Long Game and Goals

The Long Game and Goals

Welcome to week 4 of your Flux Challenge, everyone!

Congratulations on making it this far!  You’ve done some hard work not only physically but also mentally.  There have been many changes for the better in the past 4 weeks and the aim is to keep those positive changes coming.  It’s time to think about the Long Game. (more…)