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Do These 7 Things FIRST

Do These 7 Things FIRST

Chances are, if you are reading this, you have some sort of health/fitness goal that you want to persue. You may not know where to begin. There are all sorts of people and programs who want to offer you advice, sell you a product, and it can definatley be confusing. It might even leave you feeling like you are so far behind, that you need to completely overhaul your life to make progress. I am here today to tell you, just start walking. This blog is going to give you the basics. Plain and simple. I believe that you need to do these 7 things, before you worry about some new diet, muscle-up program, or fancy stretching routine. If you would rather watch a video than read, you’re in luck! Coach Mo and I sat down to discuss where to start.

1) Sleep

If you sleep less than 7 hours a day. Your time would be better spent by sleeping, than almost any other task. Yeah, I said that. Sleep is the most powerful recovery tool that you have. Sleeping less than 7 hours for several days literally decreases brain function. Not to mention your hormones getting out of whack. It is pretty well accepted that you NEED 7-9 hours of sleep. Some athletes need more. But we all need at least 7 hours of quality sleep.

2) Water

60% of you is water. You need to drink water. Coffee does not count as water. Juice does not count as water. Soda does not count as water. Only water counts as water. Your bodyweight in pounds divided by two equals the ammount of water in ounces you should drink in a day. You will be amazed how much your body will respond to enough water. Get a reuseable bottle. Fill it up. Drink your water.

3) Nutrition

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” That is not always easy, but it is pretty simple. Don’t eat processed garbage. Once your nutrion falls into this category, more than 80% of the time for atleast 6 months. Then we can talk about your macro breakdown, or some diet you want to try, or how to optimize performance.

4) Exercise

Go to the gym 4-5x a week. For extreme beginners, 3 might be better.. While you are there, “Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.”

5) More Exercise

Many of you go to the gym so that you have the ability to do things outside of the gym. What use is all that fitness if you never use it? Play with your kids/grandkids. Go for a walk, hike, jog, run, bike, canoe, kayak and anything else you desire. “Regularly learn and play new sports.” Don’t turn down opportunities to play a friendly basketball, baseball, softball, or kickball game. It might be a ton of fun.

6) Mindset

A growth mindest is an absolute necessity. You have to belive that you are capable of acheving your goals. If you dont have a required skill, you will learn it. If you have a setback, you will over come it. Hard work, and belief is how you get what you want. A great mindest is not something you are born with, you learn it. It can be shaped, and molded. Reading books, and seeking out people who work hard and achieve their goals will transfer to you. If you are afraid of your goals, that means they might be big enough. “If it is humanly possible, then it IS possible. Know that YOU can do it. So do it.”

7) Build Healthy Relationships

Having a group of people around you, who have your best interest at heart can change everything. It’s not enough to just be on a good team, you also must be a good teammate. We will be diving into building healthy relationships. This can be complex. The first step is to treat others how you would like to be treated. Bet your Mom told you that a time or two!

Get to Work

If you think of your fitness as a journey to the north pole. You first need to know what direction is north. This blog gives is your compass. If you find yourself missing any of these 7 steps. You know that you have lost your bearings. You can always fall back to these basics to get yourself back on track. You can dig deeper, learn more about each, and tweak it to fit you best. At least now you know what direction is North, with regards to your health and fitness. So start walking.

If you are in need of a travel guide, partner, or someone to read the map for you on your fitness journey. Contact us via email at info@crossfiticehouse.com, Facebook Icehouse Fit, or Instagram @icehousefit

 

 

Coach Jordan’s 2019 Top 5

Coach Jordan’s 2019 Top 5

 

2019 went FAST! There were a ton of things that happened in 2019. So I’ll narrow it down to my top 5, and end with what I’m currently looking forward to in 2020!

5) College Graduation!

What can I say? I’m done with school, for now. That does not mean that I’m done learning. The completion of a degree really just means that I know how to learn. Or I can cram well enough to pass tests. I’ll let you decide!

4) Full Time At Icehouse!

I’m gonna be honest. Working at Icehouse is a sweet gig. I get to work for some pretty good boss ladies. I’m surrounded by coworkers who really are a team. I’m encouraged to learn more about the things that I find interesting. I’m forced to grow, in so many ways. You guys, the members are all here to get better for yourselves. You all have different goals, and journeys, and that makes me need to learn new things! It’s great because you don’t give me a choice! It might be learning about one of your intrests so that I can have meaningful conversation, or even learning a new way to rehab a muscle group to get you out of pain.  Heck, even scrubbing the floor, I get time to listen to podcasts and learn from those. The more I type. I can’t belive that I get to do this! You’re telling me, I get to work with people, help them hit new PR’s, or accomplish goals, and feel the same way as hitting a PR or goal makes me feel? Every day? For money too? Nobody tell Mo & Shoe… I’d do it for free!

3) Starting Icehouse Movement

Everyone is different. Your structure, injuries, strengths, weaknesses all contribute to how you move. I like to solve puzzles. I also like exercise. From this program, I get to figure out the puzzle of why you are in pain, or can’t move the way you would like. Then we fix it. We do corrective exercises, that make you work directly on whatever is the issue. 3x a week, 15-20 minutes. You do the work, you get the results. If we can’t fix it, I’ll help you find someone who can. So if you are in pain, or not moving the way that you would like. Reach out. I’d love to help!

2) Fitness

I like exercise, it makes me happy. I got to do a whole lot of it this last year! It’s basically all I talk about, think about, or even do. Heck, I even got to get on a plane, and go to a whole new city just to exercise, even though it was only 6 lifts. Exercise and fitness will always be important to me. I have seen too much first hand to change my mind on the importance of consistent exercise. I’m so thankful for the opportunty to do all the things that fitness allows and makes easier.

1) I pretty much just did what I wanted…

I can’t really look back and think of a year where I did more of what made me happy. I’m pretty simple, I like to eat good food, I like to put things above my head, I like to be outdoors, I like my job, and I like to spend quality time with those I care about. I did an awful lot of that in 2019! For that I am super thankful.

2020!!

For 2020 I’d like to find myself doing even more things that make me happy, growing, learning, putting heavier things above my head, and more quality adventures with great people!

Making unpublished changes.

 

Why We NEED Goals

Why We NEED Goals

Goals can be scary. Even more terrifying when we put a deadline on them. Why is that? It’s scary because it takes comitment to make those goals happen, and the truth is no one else can do the work for you to make it happen. When you put your goals out into the universe, you have just taken the first step to making it a reality. In this blog im going to talk about how to set a goal, and then make it a reality. We will be following a common principle called SMART goals, with a few added steps that we here at Icehouse believe really “bring the magic.”

Step 1: Chose a Goal

This can be be anything, literally anything. It just has to be real. For the sake of the blog, I’m going to use something that we often hear. “I want to get in shape, I want to get jacked, I want to get toned, I want to get fit, I want to look good and feel good.” All of these mean the same thing, and are a great goal to have. But lack a few key components that can take them from a good goal, to a great one.

Step 2: Get Specific

When I say get specific, I mean what does that look like. I want to get in shape can mean a lot of things. Being “in shape” is very different for a strongman competitor vs. a competitive CrossFit athlete. For most of us this simply means, gaining muscle, and losing body fat. We have now taken our next step in setting a goal. We have morphed “I want to get fit” into “I want to gain muscle and lose body fat.” Another example might be, taking “I want to be a better basketball player” and morphing it into “I want to be better at shooting, or dribbling, or passing.”

Step 3: Make it Measurable

With the goal of losing body fat and gaining muscle we can measure that by getting on the inbody scanner. We can take progress pictures. You can even take body measurements. Find a data set, and get tracking! We now have a goal, and a way to measure your progress. The stats will not lie, if you are not making progress. you will be able to see it in your tracking.

Step 4: Is it Attainable?

There are certian things that are out of your control. This is not an excuse to not set the bar high for yourself. For example Navy Seal recruits must be between the age of 17 and 28. If you are 29, you will not be allowed into training. Thats out of your control. Thats the type of thing that I am looking at for attainability.

Step 4: Set Realistic Expectations

I’m not talking about the goal as a whole. Who am I to tell you that you can’t accomplish something? If you truly belive that you can, then it doesn’t matter what anyone tells you. I’m talking about being realistic about the time, and work that it will take to accomplish your goals. With the goal of gaining muscle and losing bodyfat, it is unrealistic to think you will trade 30 lbs of excess bodyfat for 30 lbs of fresh lean muscle in a month. It just doesn’t work that way. You are not going to see results eating pizza and drinking beer for every meal. Lets say you have 30 lbs of fat to lose. With excellent nutrition and consistent exercise you can expect to loose 1-2 lb a week.  That means around 4 months at the quickest and 8 months on the slower side with both nutrition and exercise dialed in. Sure you see some people try a new fad diet and lose 30 lbs in a month. More often than not they gain most of it back in a few more months. Muscle is even harder to gain, that reqires not only a balance of eating enough to grow muscles, but not so much that you gain a bunch of fat with it.  Any mis-steps and you add time to your goal. You’re going to have to eat your meal prep sometimes instead of going out to eat, and you are going to have to go to the gym when you don’t feel like it. How bad do you “Want to get in shape?”

Step 5: Give it a Time Domain

Now that we have made the goal specific, measurable, attainable, and have set realistic expectations, we are ready to give it a time frame. Be realistic with your timeframes and do not set yourself up for failure. We know the time that its going to take if we do everything right, but we are human, and we need to have a few things to keep us sane. So knowing its going to take 8 months minimum, lets set the time frame of next year. (It is October now, so I will use next October.) Our goal then becomes, “By next October, I want to loose 30 Lbs of fat, and gain 10 Lbs of muscle.” BOOM we have a vision people! That means we had better get to work. Not tomorrow. TODAY.

Step 6: No more “I want to.”

When you use the words “I want to.” You allow yourself the chance to fail. Quit it. You are better than that and you owe it to yourself to believe in your ability. If you don’t truly believe deep down in your heart that you can do something. Then don’t make it a goal. We have now changed our goal from “I want to get fit.” To “By next October, I WILL lose 30 lbs of fat, and gain 10 lbs of muscle.” That is starting to look like something!

Step 7: Have a Why

If you can not look me in the eye when I ask you why you want to get fit, and tell me with pride your reason behind the goal, then you have not dug deep enough. Everyone has a different why. I will never be able to find your why. You’re gonna have to dig that one up on your own, and it may change over time. Attach your why to your goal and it becomes extremely powerful. “By next October, I will lose 30 lbs of fat, and gain 10 lbs of muscle, because if I don’t, my children will not get to grow up with a parent that could play with them.” Pretty motivating, right?

Step 8: Lay Out Your Plan

A goal without a plan is like trying to take on a house fire with a squirt gun. How are you going to reach your goal. You already know what it’s going to take. So lay it out, and get the help that you need. “By next October, I’m going to loose 30 lbs of fat and gain 30 lbs of muscle. Because if I don’t my children will not get to grow up with a parent that can play with them. I will go to the Icehouse Fit 3x a week because the coaches care about me, and the members help hold me accountable. I am going to get 6 months of nutrition coaching from because that will teach me how to eat healthy and sustainibly for the rest of my life.”

Why We Need Goals

Keep this blog in mind when you fill out your next goals sheet. It is important that you take some time and really fill them out with a great goal so that we can help you. Without knowing your goals, and why you chose them it is extremely difficult for us to motivate you in the way that you need, it is difficult for you to motivate yourself without sharing your goals with someone who understands and truly wants to help. When you turn in your goals to your Primary Coach, be sure to use some of the things you have learned in this blog. You, and your coach need more than “I want to get fit.”

 

5 Ways to Optimize Your Fall Schedule

5 Ways to Optimize Your Fall Schedule

I’m not the hero that you deserve, but I am the hero that you need right now. I know that many of you are in the middle of a BIG schedule shift. You or your kids are going back to school, they have activities, and you are unsure how to balance their schedule, your schedule, and your fitness. Often times we see people drop their gym time to make room for the other things. It does not have to be that way! Here are 5 ways to keep your health and wellness on track as well as minimize the stress that comes with a schedule change.

5 Ways to Optimize Your Fall Schedule

1. Pack a Lunch

It’s going to be a long day, and scrambling to get everyone fed and where they need to be can throw your nutrition choices out of whack. Prepare your meals ahead of time, and you will save hours each week on just time to cook. It is a whole lot easier to skip the gas station breakfast sandwich when you have an apple and a yogurt ready to go. I spend around 3-4 hours on a Sunday preparing all of my meals for the week. Compare that to 1 hour a day and you are already saving 3-4 hours. You will also save a ton of money. I keep my grocery bill around $50/ week. I also eat nearly the recommended amount for the average man plus an average woman. It does not have to be pretty. Most days I bring a couple pieces of fruit, a bag of carrots, and a ziplock with sugar snap peas with me to work to snack on through the day. This keeps me full between meals and prevents me from eating junk. Save hours and money by packing a lunch!

2. Block Off Your Day

Every single coach at Icehouse practices time blocking. I’m not saying you have to record every minute of your day. Personally mine is very simple. 8-10am Laundry, Breakfast and Clean-up a little. 10-1, training. 1-8, Coach here at Icehouse. 8-10 Supper, Rom-Wod, and maybe some T.V. time. 10-8. Sleep. Doing this lets me know where I HAVE to be and when I have to be there. Start with the non-negotiabes and go from there.

3. Make Time for YOU Non-Negotiable

Here is a little tough love for you all. If coming to the gym is important to you, which we certianly hope it is, make it a priority. Often times we hear that “I just dont have time.” Well…. I call B.S! There are several people here who make it a prioity to work-out. Maybe you have to come to the 5:30 am class. Maybe you need to go to work early, and leave late so that you can come to the noon class. Maybe you even just come in to open gym for 15 minutes because thats all that you have. Make it happen, and just do it. If you are unable to treat yourself like a priority, then there is no way that you are being your best self for your coworkers, spouse, or kids. Take care of yourself so you can take care of others.

4. Embrace the Chaos

I personally loved when my schedule got hectic. Let me tell you why. When things get crazy, you have to do the thing when you have the time, or else you won’t have time. If you have 15 minutes to work on something, you better do it, or else you wont even get started. The same thing applies to your fitness. When your schedule is crazy, you have one shot to make it to the gym. It takes away your option to skip, or go later. No, you go now, or else you don’t go. Consistency is everyting. Coming 3 days a week, every week no matter what, is always better than coming 5 days this week and one day next week.

5. Start NOW

Don’t wait 3 weeks to see how everything goes with your schedule change before you get it under control. Don’t wait until winter. Get it under control now. I mean right now. You already know when your kids need to be to school, you know when you have to work, you know when you have to pick them up. So write it down, see where you have time, and put time for yourself in there. This simple way of looking at your time can work for making anything fit in your life. I understand things pop up, and you have to adjust. Roll with the punches, and make it work. You have the tools. Use them.

 

 

How to Measure Progress

How to Measure Progress

When you first start CrossFit, it is easy to see progress in the gym. Every day you have a new movement, a new chance to set a PR. After a year, or two, or three, it can be much harder to see progress from day to day. Here are a few ways we can measure progress.

How to Measure Progress

Use Sugarwod

For those of us who keep our entire lives on our phones, it only makes sense to keep our workout information there as well. Choose an app, we use Sugarwod, and record everything. The more notes the better, you will thank yourselves for the extra information when you are deciding between going for the same weight you used last time, or if you should jump 5 lbs.

Keep a “Workout Journal”

If you have the handwriting for it a workout journal is a really cool tool to track your progress as well. Pick a nice book, or a legal pad and use a page a day, per workout, or however else you want to organize it. The cool thing about a workout journal is that it is your own. You’ll know exactly where everything is recorded, and it will make sense to you. They also are a neat keepsake when you fill them up.

Go to a Baseline Class

Saturday, 8 am. We recommend you go to this class quarterly. You will get an InBody scan as well as our baseline workout. This will give you objective data. The coach will help you understand your results and how to proceed. Sign up now. Classes are capped at 5, you definatley don’t want to miss this opportunity.

Get an InBody Scan

Schedule an InBody scan with your primary coach, they will help you understand what all the numbers mean. In general, we want to see muscle mass go up, and body fat % go down. Bodyweight doesn’t tell the whole story. Don’t focus too much on that one number because it is often not the best picture of progress.

Progress is NOT Linear

There are so many variables that can make you feel like you are not making progress. Sleep, nutrition, mood, stress, work, kids and even attitude can have a direct effect on your daily workout. What are the odds that on any given day, you are going to come in perfectly prepared for a 1 rep max? If any one of those variables are even slightly off, you may not see all of your hard work in the form of a PR. This is where notes come in handy. So what, you didn’t hit that new weight. Put it in your notes. “Missed, less than 3 hours of sleep” and move on. Progress takes time, and if you don’t measure it in some way. It is easy to say there is none, because you don’t feel it on that day. If you zoom out and look at the big picture you will see that the overall trend is up.