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Movement with TRAPS: A coach’s perspective

Movement with TRAPS: A coach’s perspective

Its been a long day and the competition has been fierce. 5 works outs in, they have tested you in every conceivable way. The final work out is announced, its the last and final opportunity to lay it all on the line, give it your all, and walk away feeling proud of the efforts you’ve put forth. Sometimes the body has a different idea.

It was in this final workout that my shoulder decided it would have no more and slipped out and under the ring on that last muscle up. The damage I did while not devastating was done. Thus began my road to recovery, filled with:
1. doubt
2. anger
3. fear
4. MOST IMPORTANTLY GROWTH! (both physically and mentally)

When I first approached Coach Jordan regarding my injury I had spent the previous 3 months:

Month #1: pretending that there was nothing wrong and that I could grit my way through the pain.
Month #2: attempting every bit of PT, Chiropractic, Massage, and yoga that I could think of without result.
Month #3: taking More IBUPROFEN then one’s liver is meant to handle, Got a MRI and offered Cortisol Shots on numerous occasions

It was at the discussion of my MRI results that it became clear I had 2 choices. Continue to do the same things expecting different results. Humble myself and ask for help.

I am happy to say I choose the latter. Thank God I did!

Coach Jordan took me through his process of assessment, planning, support, evaluation, and revaluation like a true pro.

If this is sounding like it was so easy to get going with a new plan, dedicate myself to it and truly believe that the results would follow. If you are reading this blog that way, truly I am sorry because it was not that easy, and I am glad it was not.

There were plenty of moments where me and Coach had to sit down and talk about the value of trying things a new way, not allowing my ego and pride take over and dismiss the progress I was making no matter how slow it felt to me. Let me not forget that heated conversation regarding the approach we take towards the goals we want to achieve.

“Change the approach you take to your training, to one of belief in the process, and change the outcome for the positive” Coach Jordan.

Not only did we change the way we approached my training which affected the way I felt about the outcomes for the better. We also put and emphasis on the abilities I still possessed at the highest level. As a Result I saw improvements far beyond making my shoulder better and more stable.

1. increase in core strength
2. my engine saw a dramatic improvement
3. my squat numbers and the health of my knees improved
4. I accepted and acknowledged that my ability to perform in the gym does not define me as a human being!

Its hard to trust someone else with your success, and even more so your health. As people we want to think that we have the answers and that we are in control. But an outside perspective, one that has altruistic intentions and at its core wants to support you and see you be happy, is worth taking a chance on.

I truly regret nothing, not the all out effort I put forth in that competition leading me down this path, not the up hill battle I have spent the last 6 months trudging, and certainly not the idea to ask for help.

Coach Jordan AKA TRAPS AKA BABY TRAPS AKA BABY FACE COACH AKA my colleague, my Friend, and a man I trust and respect fully lead me on the path to sustainable recovery. He did it in ways that challenged me and helped me to grow in ways that I didn’t even know that I needed to.

I truly am grateful for him and for the expertise in movement he brought into my life.

If this blog spoke to you at all and your in pain, it does not have to be that way, ask for help.

Coach Skeds’ Summer Reads

Coach Skeds’ Summer Reads

It’s no secret that I am a pretty active reader. I’ve been studying professional development and leadership since I was in high school.  

There’s something about summer that gets me super excited to reread some of my favorites.  I grab a chair outside with some coffee and the pups and somehow find new wisdom in pages that I’ve looked at many times.

I put together a list of the 4 books that I plan on tackling between now and Labor Day.  I encourage you to read my summaries and pick one that speaks to you.

Here they are… in no particular order…

Tribe by Sebastian Junger

The Joe Rogan Experience with Sebastian Junger

The main argument of Tribe is that humans are tribal animals and societies flurish under shared hardship.  There’s a lot of psychology that’s described via storytelling and strongly resonated with me. I didn’t realize how far out of alignment I was living until I read this book.  I was surrounded by people, had a success in my career, but some big piece (close human connection) was missing. Luckily, I found it and have been pursuing it, through both deep internal work and being more brave outwardly, ever since.

“Human beings need three basic things in order to be content: they need to feel competent at what they do; they need to feel authentic in their lives; and they need to feel connected to others. These values are considered “intrinsic” to human happiness and far outweigh “extrinsic” values such as beauty, money and status.”

The Alchemist by Paulo Coelho

Super Soul Sunday with Paulo Coelho

This is a textbook allegory, and it’s so well written that I didn’t realize it until I finished reading it the first time.  This book is a laundry list of deep universal truths dressed up as a wonderfully detailed story of a shepherd who embarks on his personal destiny.  I could constantly reread this book and it would speak to me in different ways every time.

“What you still need to know is this: before a dream is realized, the Soul of the World tests everything that was learned along the way.  It does not because it is evil, but so we can, in addition to realizing our dreams, master the lessons we’ve learned as we’ve moved toward that dream. That’s the point at which most people give up.  It’s the point at which, as we say in the language of the desert, one ‘dies of thirst just when the palm trees have appeared on the horizon.’”

12 Rules for Life by Jordan B. Peterson

Jocko Podcast with Jordan B. Peterson

This book is a collection of essays written by Jordan B. Peterson.  He put them together in this book to give a framework of how to balance life’s chaos and order.  Jordan has vast and broad knowledge. He weaves all kinds of stories from all kinds of sources into psychology and sociology fundamentals, and is designed to build better humans to build better communities and ultimately a better world.  I considered each chapter a separate book and that was a pretty great way to allow me to take my time. There’s a lot of information, and the stories are super compeling. It’s a great read, just be sure to take your time with it.

“Treat yourself like someone you are responsible for helping”

Team of Teams by Chris Fussell, David Silverman, Stanley A. McChrystal, and Tantum Collins

Stanley McChrystal Interview with Tim Ferriss

This book speaks to the deep organizational improvement nerd in me.  It’s filled with stories from both a military and civilian application of the same tools.  I found it at just the right time; I’d just spent time supporting the task force that GEN McChrystal had transformed and seeing how the changes were made was pretty amazing.  The lessons in this book are universal in their application, and completely changed my perspective of what is possible.

“Without trust, SEAL teams would just be a collection of fit soldiers.”

 

I Gave Up Coffee…Here’s Why

I Gave Up Coffee…Here’s Why

If you have been to one of my classes at some point you know my coffee cup was never very far away.  I’ve read the blogs and listened to the podcasts that say “a coach should never be drinking coffee during class.”  I thought that was cute, coffee is life…well was life.

It Just Happened

I woke up on a Monday, looked at my partner, and said “I’m done with coffee.”  You can imagine the shock, we have a coffee pot, French press and Nespresso in our 5’ x 6’ kitchen.  We have a small space and prioritize coffee.  I would usually have a coffee with a shot of espresso in the morning and then another coffee or latte in the afternoon.  Sunday’s were a day of caffeination, I would drink coffee pretty much all day.  It was magical!

A Little Bit Nerdy

Coffee, at roughly 200mg of caffeine for 10 oz, can keep cortisol levels elevated.  Cortisol is a hormone that helps our body respond to stress. If your cortisol levels stay elevated, meaning you stay stressed, it can have very negative effects on weight training, body composition and recovery.  Long story short high cortisol levels mess with your gainz, no good!

Saying Goodbye

If you’ve been anywhere in the United States you know, it was a Long winter.  I was living on coffee.  We made some changes at work, I have been doing some really deep emotional work and it was cold, like really cold, I was in a full stress spiral.  I went three full months with very little sleep, two colds, two flus and I was a wreck.  It was time to control the things I could and that meant no more added stress, coffee had to go.  I needed to give myself the best chance I could to sleep, to restore, to let my body and spirit breathe.

Life After Coffee

For the most part, my life has been caffeine free.  I will have a matcha or a green tea from time to time and with a drastically reduced caffeine intake I can sleep.  I woke up the second morning and told my partner “if this is what sleep is like, I’ll give up coffee forever.”  I’m still working hard on the other ways to manage stress and do the work I love.  I’m also working with Coach Anna on my nutrition and it’s been a game changer, check her out!!  If you find yourself in a stress spiral, check in with yourself, what are the things you need to do to help yourself out?

Introducing Icehouse Movement!

Introducing Icehouse Movement!

What is Icehouse Movement?

Icehouse Movement is a program that determines the cause behind painful movement and corrects the problem so that you can move without pain. Think of it this way. There is a road between you and your goal, but it is currently blocked by pain, injury, and imbalances. Icehouse movement finds a way to remove those road blocks so that you have a clear road to chase down those goals!

Who?

Icehouse movement is a personal program, meaning that it is specific to you and your needs. However, it requires someone who is consistent and willing to do the work. 15 minutes, 3 days a week, before or after class. Ideal candidates are on the committed to their fitness, if you don’t come to the gym at least three days a week, it’s difficult to do extra work those three days.

How doses it work?

Step 1: Choose a Program

We have two options, a virtual membership ($120/ Month), and an in person membership ($180/ Month). Virtual memberships include, initial movement screen, strength balance test, bi-weekly programming, and unlimited virtual check-ins. In person memberships include, monthly movement screen, quarterly strength balance test, bi-weekly programming, and unlimited virtual as well as in person check-ins.

Step 2: Movement Screen

The movement screen is an evaluation that we use to determine the “low hanging fruit.” This screen allows me to see if there is any obvious issues, such as lack of ankle mobility, making it difficult to squat to depth. In the event that there are no big neon signs saying FIX ME the movement screen will tell me where to look. It takes about 15 minutes, and is a great tool for your own understanding of your body.

Step 4: Strength Balance Test

The strength balance test is similar to the movement screen, but much more in depth. This test assesses the force production between the front and back of your body as well as your left to right strength balance. This test takes around an hour to complete and is extremely valuable to any athlete looking to get the most out of their training.

Step 5: Complete the Programming

You will recieve an email on Sunday evening containing two weeks worth of programming. This program is not a replacement for CrossFit classes. It is designed to compliment the programming here at Icehouse, or at your gym. It will take about 15 minutes three days a week. All you need to do is follow the program and provide feedback! I use that feedback to make sure the programming is on point and get results.

Step 6: Repeat

Every two weeks you will recieve programming to direct you toward your goals. All you need to do is do the work. We have had several clients experience positive results within the first two weeks. Lasting physical change takes time, most clients are pain free within 3 months. This program will give you every opportunity to achieve your goals. Let me remove the road blocks, so that you have a clear path to the finish line.

I’m really excited for this program, and I am already seeing great results from my clients.  If you are interested in Icehouse Movement, set up a consultation with me, Coach Traps, at the front desk.

 

What’s Next After the Nutrition Challenge?

What’s Next After the Nutrition Challenge?

Reflecting on the past four weeks of the Partner Nutrition Challenge and they have been filled with accountability, support, recipe sharing, food photos, trying new things, crushing goals, and creating new habits.

ALL AMAZING THINGS.

Are you wondering about what’s next? How to keep the momentum going after the challenge and building on the healthy habits you’ve worked so hard to create may be some things that you are starting to think about and game plan for.

The number one best option for you to continue to hit your goals and progress forward is Ongoing Nutrition Coaching.

Typically, in order to move forward with ongoing coaching, you need to complete an initial nutrition package, however all challenger participants can use the challenge as their initial package and jump right in to ongoing coaching as soon as the challenge is complete.

What is included in Ongoing Nutrition Coaching:

  1. 1-on-1 support from me, Coach Anna.
  2. Individualized macro goals based on your unique, individual needs.
  3. Virtual check-ins every other week.
  4. In-person check-ins and biometric testing one time per month.
  5. Food journal sharing.
  6. Text and email access to me outside of appointments.
  7. Specialized plans to hit your weight loss or performance goals.
  8. Additional reference materials.
  9. Individualized nutrition education.
  10. Goal setting sessions every 4 weeks to ensure you hit your goals and plan new ones once you do.

We have two different pricing options for our ongoing nutrition program at Icehouse. You can either add it on to your existing membership OR you can switch over to our brand-new Wellness Membership. The Wellness Membership includes unlimited fitness classes + ongoing nutrition coaching. If you are already an unlimited member, the Wellness Membership is the way to go because it will save you some cash money each month.

The momentum has been so damn strong throughout this challenge, so why stop when it ends?! Schedule your first 1-on-1 nutrition coaching appointment with me today!

The Power of Breath

The Power of Breath

Our physiology (body) drives a lot of our behavior and the way that we approach a situation.  

Breathing is one of the few, generally, automatic processes that we, as humans, can exercise some control over.  And it has a great deal of control over which mental state we experience, that is, which part of our central nervous system we are experiencing the world through.

  • Sympathetic Nervous System – Fight, Flight, Freeze
  • Parasympathetic Nervous System – Rest and Digest

Check out the video below for a quick tutorial on the Sympathetic and Parasympathetic Nervous Systems:

So what does that have to do with what we do at Icehouse?

In a word…”Everything”.  Understanding which state you’re in and how to bounce seamlessly between the two can be the difference between a BIG personal record lift, or a meltdown mid-workout.  And it can help you determine which of our 3 tracks is best for you for that training session.

Don’t I just want to go hard every training session?  

The short answer is…”No”.  As humans we have a limited supply of fuel for “fight or flight”.  If we stay in that state constantly, it becomes less and less potent, it loses its punch, and we just become highly alert (burned out) and exhausted.

So if going hard isn’t always the “go to”, what are my options?

To make it simple, we’ll keep it at aerobic (oxygen for fuel) and anaerobic (everything else as fuel)

Aerobic – you’re able to breathe through your nose; if you’re unable to do that you have to slow down until you can.  These workouts are designed to move your body and build that base of cardiovascular endurance (allow you to go low and slow for a long time) and are the cornerstone of training for the long haul.

Anaerobic – you’ve got to use your mouth to some extent to bring air in or get air out.  These workouts are designed to create a hormonal response that make you better at everything (quick punch of relatively hard and fast).  We don’t do these often, and to make changes, we don’t need to.

How do I know which state I am in?

One quick check is to pay attention to how your mouth is organized.  This is a quick check for efficient nasal breathing, aerobic and parasympathetic (rest and digest).  

  • Tip of your tongue is at the roof of your mouth
  • Teeth are slightly apart
  • Breathing into your belly through your nose

For more information on the fundamentals of breathwork checkout the Power Speed Endurance blog here