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W.H.O.O.P.I.E Goal Setting

W.H.O.O.P.I.E Goal Setting

I was going through my lists of podcast the other day and came across one that really hit home. Ben Bergeron in “Chasing Excellence” was talking about an awesome way to set goals called WHOOPIE.  Since we have been talking a lot about goals this January I thought I would share this one as well.

Wishing and Hoping

The W and the H stand for wishing and hoping.  Science shows that when you wish for things and hope for things your brain gets excited. Sharing your wishes and hopes brings the brain to a whole other level of excited.  So when you hanging out with all your friends next week and you tell them “I’m going to deadlift twice my body weight this year,” you usually leave that party pretty pumped.  The down side, most people stop there, don’t be most people!

**Studies also show that writing down your goal gives you a Much higher chance of crushing that goal, so go ahead write it down, I’ll wait.

Outcome

So now that you’ve got that written down, let’s move on the O.  The first O is Outcome, basically looking at the big picture and what your results or “end goal” will be.  This part is really exciting too.  For example if your end goal is to lose weight it’s fun to think about how awesome you’ll be looking during lake season or how much stronger you’ll be in the gym. A lot of people make it to this step too as it’s still pretty exciting.

Obstacles 

The next O stands for Obstacles.  It’s important to take into account what type of obstacles will get in your way as your on the road to crushing your goals.  I know for me, in the past, setting nutrition goals and a crazy week could derail the whole thing.  I didn’t have a plan for when Sunday meal prep didn’t happen. I would find myself eating out more, grabbing less than optimal food and saying well guess that goals done. However, now with a goal of eating 80-20 I know I can afford a few meals eating out and still make the rest of the week awesome.  I can move Sunday meal prep to Wednesday night and still have make enough healthy food to keep me on track.

Not planning for obstacles is where most people get tripped up and their path to crushing their goals is cut short, it’s gone, done, finished.  Don’t be that person!

Planning & Processing 

The P has duel meaning in Planning and Processing.  Having a plan can make all the difference in the world.  For my nutrition goal it was to meal prep breakfast and lunch on Sunday’s, if that failed use Wednesday nights as a sub.  Setting a plan for your “how to” but also plan for those obstacles. You make it here you’re doing awesome and about to crush your goals.

“I am the type of person that” 

The I is a statement piece in WHOOPIE that stands for “I am the type of person that,” this is a clutch part of the process.

I am the type of person who…
meal preps on Sunday
goes to the gym even at -11
wakes up early to journal and meditate

It can be anything relevant to you goal and becomes part of who you are.  It’s something people expect from you.  When I go home I always plan at least one or two visits to the local CrossFit gym, my family expects it from me, it’s who I am.

Execute

The final letter E stands for Execute.  You have an awesome plan, you have thought through your obstacles and set your intentions it’s time to put your plan into action.  Make it happen!  Reach our Goal!!

Coach Mo’s 2018 in Review

Coach Mo’s 2018 in Review

2018 has been the most rewarding and challenging year to date.  As with the theme since moving to Fargo I have experienced a lot of growth. The first half of the year was surrounded by major life events happening to and for the people around me.  Some of which were amazing accomplishments (so many babies) and some were tragedies that rocked me to my core.

From the Beginning to Summer

Early 2018 was really great, Ashely moved to Fargo and we found our tiny apt on the North side. The amount of support she provides is a major reason I can achieve so many of my goals. There were so many babies born at Icehouse during this time of year, it was fun to watch and coach all the Moms as they crushed workout after workout. FNL is also a favorite time of year for me, ya’ll know how to make this place electric.

There was also a time of reflection as several OG’s of Icehouse moved from the Fargo area, yet it has been really fun to see where their adventures are taking them. Summer also brought a chance to head to the lakes and take some much-needed relaxation time.

Summer to Now

Although summer brought the lakes it also brought some very challenging times for me. There was an honest moment sitting with Ashley reflecting and asking myself “can I do this, do I want to do this anymore?” After a few visits to my therapist, she handed me a book that has forever changed the way I look at myself and the things around me. It has allowed me to change the trajectory of 2019 and really dive into who I am and where I want to go.

It takes a village and I have been amazed by the people around me, they keep me accountable and are not afraid to dive into the weird with me. Coaching is a part of what I love most about life, getting to help people see themselves differently is truly rewarding. I look forward to continuing to make Icehouse the best place to be in Fargo.

Moving into 2019

Each quarter I sit down and write goals for the quarter, so far I’m 1 for 3 on accomplishing them for this final quarter. I don’t always get it right and I have a lot of room to develop into those as 2019 kicks off.  I have hired a coach because coaches need coaches too. Not a workout coach but a life coach and I will continue to make this a trend into 2019.

I’m learning a lot about filling my cup first and also creating the life I want to live. Language is a huge part of this and so is writing things down, I journal now more than ever (this is a practice I started in 6thgrade). I want to continue to be the best coach I can and to elevate everyone that walks into Icehouse, to help them find the best version of themselves. I’m looking forward to 2019 and continuing the dive into the weird, to live fully, and share openly with all around.

Thank you for being a part of my journey

The Middle of Fitness aka The Process

The Middle of Fitness aka The Process

You are sitting on the couch having never worked out, you are newer to the gym and trying to figure out this whole CrossFit thing or you have been working out for years, this is a repeatable process.  The journey from you to your goals, you have goals right, is rarely ever a smooth forward path.  You have to celebrate the process, the journey that’s making you a better you. (more…)

What’s Your Why?

What’s Your Why?

Some Background

I’ve been lifting fairly heavy since my Junior year in high school as part of my full recovery from my first ACL surgery.  Some light math that’s roughly 22 years now.  Crazy to think.  I went from there to Division I athletics and lots of running and lifting.  A post college stop with a personal trainer and then I walked into my first CrossFit Gym almost 10 years ago. (more…)

Let’s Talk About Time

Let’s Talk About Time

Time is the only real thing that you have control over.  Let’s get real for a moment…I hate the word busy.  If that word were wiped off the face of the planet I would be really happy! It’s one of the most overused words, and it will also make me look at you funny.  Time is the one even playing field, we all have the same amount.  It’s really up to you what you do with it. Each decision is a choice and I’m going to share the one thing that drastically changed the direction of CrossFit Icehouse, Time Blocking.  Yep that simple trick changed everything, drastically. (more…)