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“I’ll Start Monday”

How many times have you told yourself that you’ll start something on Monday? I’d bet it’s more than one. I’m here to tell you that sometimes, you don’t need to wait until Monday. Start today. It’s like the old saying goes, “the best time to plant a tree was 10 years ago, the second-best time is today.”  You might be wondering what I’m talking about so hang in there and I’ll explain. (more…)

Confessions of a Recovering Robot

Confessions of a Recovering Robot

“Breath in, breathe out.  Breathe in, breathe out. Breathe in.”

A couple of my favorite songs play during a super tough workout are “Machinehead” by Bush and “I am Machine” by Three Days Grace.  It’s this singularly focused mindset that I slip into, for four to nine minutes, where nothing matters but efficient movement and the prescribed work.

Four to nine minutes… for a few days as week, at most, that’s the “optimal” time to become a machine on the training floor.  What if that bleeds into your everyday life? What if you think and prepare and execute as though you were a machine, all the time?  Is it really that bad?

Routine

I’m a big fan of routine; in fact, I thrive on routine.  There’s a lot of science out there that suggests that the more we can automate our daily tasks, the more energy and brain power we’ll have to give to novel (not daily) tasks.  It takes extra energy that you have to spare in the present moment to pay forward to your future self when you either don’t have time or brain power to spare. So what kinds of things do I “automate”?  

  • Meal prep – I have batch cooked the exact same breakfast (pumpkin baked oatmeal) since august, and generally eat it 5 times a week.  For reference, I ate the same lunch for 75% of my 4 years of high school (turkey sandwich with mustard and pickles)
  • Prep for the day – Before I go to bed, I lay my clothes out for the following day and pack my gym bag.
  • Prep for the week – Sunday evenings I make sure to review my calendar for the following week and make note cards for all of my classes.

Perfection

Truth be told, as much as I automate to make my daily life seamless and predictable, I automate to make my life as ideal as possible.  I try to be prepared in order to be of service to the people in my life, and I find it real hard to ask for and accept help when I need it.  I have learned that being an “ideal friend” who doesn’t have needs, isn’t ideal. Help, support, love needs to bounce between people like an electrical current.  People need to feel needed and useful, all people. Being able to help is as much for the helper as it is for the person receiving help. Allowing myself some grace for having bad days, and having needing help is still a work in progress, but I understand why it’s so valuable and worth breaking the habit.  

Predictability versus Novelty

As big a fan of predictability  as I am, I have learned that there are limits to the effectiveness of it for life.  I err’d on the side of routine for a long time; I could automate, pre-load, and prepare for just about every part of my day.  Everything turned into a boxes to check and “to do” lists to clear; becoming really good at checking boxes is where I derived my value.  That mindset resulted, for better or worse, in me becoming far less capable of dealing with change and appreciating the novelty of life.

There’s the kicker…life, real, wholehearted life, is nothing but change and novelty.  

I got real good at checking boxes, I was really good at being EFFICIENT in my day to day life.  I wasn’t any better, and go so far as to say that I was worse, at ENGAGING in life.

The Way Ahead

I still have a fair number of robotic tendencies.  I am being more mindful to keep the ones that serve me (meal prep, preparing for the day…), and letting go of the ones that do not (seeking perfection, never asking for help…).  It is challenging work, but absolutely worth it.

‘Real isn’t how you are made.  It’s a thing that happens to you.  Sometimes it hurts, but when you are Real you don’t mind being hurt.  It doesn’t happen all at once. You become. It takes a long time. That’s why it doesn’t happen often to people who break easily or have sharp edges, or have to be carefully kept.  Generally by the time are Real, most of your hair has been loved off, and your eyes drop out and you get loose in your joints and are very shabby. But these things don’t matter at all, because once you are Real, you can’t be ugly, except to people who don’t understand.  Once you are Real you can’t become unreal again. It lasts for always.’ – Margery Williams “The Velveteen Rabbit”

 

The 80/20 Rule

Like most human beings, my family has an obnoxious amount of unhealthy food ready and waiting during the holidays.  All the starch, sugar, and cream-based goodness you could ask for is just sitting there, staring you in the face.  How do you, someone with fitness and health goals on the brain, survive the temptation, especially when grandmas and aunts are personally offended if you don’t eat what they have provided?

Enter the 80/20 approach to food.  This is not a diet.  It’s a lifestyle guideline designed to focus on balance, but allow some indulgence, in your intake.  Let’s be honest, a hyper-restrictive diet that allows for no deviation is difficult/impossible to maintain.  You can’t be perfect 100% of the time.  You just can’t.  And if you attempt that 100% perfection and slip up by having one sip of soda or a nibble of chocolate, it’s very common for a person to feel guilty about what they have done.  A lot of people feel like a failure if they indulge slightly.  This can wear on a person’s mental health as well as their self worth.  

Food is delicious!  We shouldn’t feel bad for being humans and enjoying it.  On the other hand, indulging too much can have the same effect as being too restrictive: a loss of self-worth and feeling out of control.

The beauty of the 80/20 rule is it allows you to satiate your cravings for salty chips or sweet candies every now and then without compromising your entire diet.  80% of the time, (and this can be per day, week, month, what have you), consume clean food.  Clean food means unprocessed munchables.  Stuff you can pull off a plant and eat or meat, (for you herbivores, some protein substitute that’s naturally produced).  Cook this with healthy fats, spices, and herbs.  Essentially, follow Greg Glassman’s credo to eating.  We’ll discuss that further down the line.  Food for fuel!  

The other 20%, feel free to eat whatever you want.  Within reason. 

Always a catch.

Sure, nom on the good stuff, the things you have cravings for during the other 80% of the time.  However, since you are part of the community that is focusing on self-betterment, challenge yourself to select “treat food” that is on the healthier end of the spectrum.  Instead of ice cream, try mashed frozen bananas with a little vanilla extract.  No, it’s not the same, but your body will thank you later.  Instead of four slices of cheese pizza, try two slices of veggie or meat pizza.  Homemade sweet potato chips instead of Doritos.  The list goes on and on.

Spread out your 20%, too.  Instead of being healthy and consistent through the week then gorging on the weekend, allow yourself a small treat each day.  Small.  Did I say small?  A SMALL treat each day.  And while you’re enjoying a SMALL indulgence every day, make healthy, clean meals that taste good.  Do your research.  Find recipes that include foods that you know you like.  Take time to prep them for the future so you don’t deviate from the 80/20 world into the 50/50 world.  

Other than the 80/20 allowing for little bits of happiness each day, it is also sustainable.  This is a highly functional method of thinking about food consumption.  When you eat primarily healthy food, you will see improvements in athletic performance, brain function, and bodily function, such as digestion and respiration.  At the same time, acknowledging your cravings and being in control of them keeps you from going crazy with said cravings.  Guilt will be less and less of an issue because you know you are fueling your body more than you are spoiling it. 

Take the time.  Prep your food, prep your snacks, prep your treats, and don’t worry.  You got you.  

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 Importance of Sleep

As I get older, one of the things I appreciate more and more is sleep. Yes, sleep. Not just for the ability to completely relax and shut off my brain, although those are the primary reasons that I enjoy it. Sleep performs multiple other functions that lead to a more productive and fulfilling life.

Sleep helps with concentration. This is a no-brainer. If you’re at your desk during the day and you start to lose focus, daydream, or do the recognizable head-nod, it’s probably because you didn’t get enough good sleep during the night. Just like a fatigued body doesn’t perform as well as a rested one, a tired mind doesn’t think as well as a rested one. Getting enough quality sleep sharpens the mind so that daily tasks, even the tedious ones, stay crystal clear.

Sleep speeds up recovery after workouts and makes you a better athlete. That downtime of 8 hours at night requires nothing of the muscles. This means that blood full of oxygen and nutrients can flow uninhibited into worn out tissues. Sleep is shown to reduce inflammation and cool down an over-worked body. It’s a paradox, but as long as you’re sleeping, you’re working to repair and re-energize so that you can take on the next day. If you miss sleep, you’ll likely feel even more sore and tired after a hard day at the gym.

Sleep regulates your metabolism. Interestingly enough, the area of the brain that controls sleep also controls your metabolism. When a person doesn’t get enough sleep, (Coach Emily is a good example), they tend to make unhealthy food choices. It’s kind of linked to the grumpy-tired mentality of, “Screw it, this is yummy.” Or maybe that’s just me. Anyway, if the body doesn’t get enough rest, the metabolism gets wonky. It doesn’t burn at as high a rate as it could if the body was well rested. Just like tired muscles, a worn-out metabolism won’t perform. If you’re trying to lose those last 5 pounds that just keep hanging on, make it a priority to get quality sleep at night. Chances are, that weight will disappear more quickly than living on a treadmill.

Sleep makes you more creative. A refreshed mind is capable of more complex thought and critical thinking. Everyone has heard the wisdom of, “Go to bed. You’ll have an answer in the morning.” This isn’t just for advice or decision-making. Getting sleep allows a person to see problems from different angles, and thus makes them more capable of problem-solving instead of problem-dwelling. And let’s not forget dreams. Some of the most creative phenomena for mankind are dreams. A whole artistic movement was founded on the impact of dreams (surrealism).

Sleep reduces stress. Not just in the fact that everything is shut down when you’re sleeping. After taking that power nap, or even sleeping on something, a person is generally more willing to look at a situation with a level head instead of being overloaded with emotion. Stress is emotional and, as humans, we are slaves to our emotions whether we like it or not. Allowing ourselves a break from our emotions via sleeping calms us down, letting us see things more clearly.

With all these benefits of sleep combined, sleep can be credited with lowering blood pressure, reducing the risk of heart disease, and can reduce your risk of depression. Just to name a few. Sleep is the most basic natural-healing regimen.

To make the most out of a night of sleep, set up your bedroom specifically for sleep. Make sure it’s dark and quiet. If you need white noise, try a fan or sound-machine. Ensure that you will be comfortable. Get a good mattress, supportive pillows, maybe even weighted blankets. Stay away from screens for at least 30 minutes before sleepy-time. TV and cell phone usage immediately before bed stimulates brain activity, making it harder to fall asleep and stay asleep. Train your body to learn that your bed is for sleeping. When you hit the bed, you are going to sleep.

Sleep is the one thing that requires zero work but gives 100% return on investment. Get ready. Set. SLEEP!

Meal Prep 101

Meal Prep 101

Nutrition is the foundation of performance inside and outside the gym.  It fuels your training and your life. Here at Icehouse we encourage taking the whole foods approach to nutrition that sounds a lot like, “eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar” ~ Greg Glassman, or the abbreviated version, “eat real food, not too much, mostly plants” ~ Ben Bergeron. (more…)

Why Flux?

Why Flux?

As a coach, I am biased towards the greatness of Flux.  I know that it creates flexibility in a stiff frame, builds strength in under-worked muscles, and develops stamina in a tired body.  Flux proves itself both as a supplemental program or as a stand-alone regimen again and again. (more…)

Discipline = Freedom

Discipline = Freedom

No matter who you are, where you work, if you have children, or what age you are, we each  have the same 24 hours in a day. Why is it that some people have time to go to the gym and others don’t? The answer is simple, some people just MAKE time. At this point you might be asking “How do I MAKE time?” Good news! There’s a solution. (more…)

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 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…)