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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.

 

Coach Anna’s Year in Review

Coach Anna’s Year in Review

2019 was a big year of change and growth for me.

At the very end of 2018, I was forced to make a career change and fast. I was pretty unhappy with my current situation and knew that I was being unauthentic and just not myself in that role. Coach Shoe and I, as many know, completed our yoga teacher training together in 2016 and had kept in touch throughout the years. We met for lunch one day and everything fell into place. I was mid way through my nutrition training and Icehouse was looking for a new coach. We got to work SUPER fast so I could come on board and start a nutrition program at the gym.

Kicking off the new year I was pulled in different directions.

I was working jobs both at Icehouse and at Family Wellness. It was like night and day, the differences between the two gyms. Icehouse felt like hanging out with friends and was truly the only place I wanted to be dedicating my time to. Enter lots of grinding and hard work to make that happen. Halfway through the year I completed my nutrition training in Tampa, FL and was brought on full time by Coaches Shoe and Mo.

Personally and financially, 2019 brought a lot of growth, too.

I really dug my heels in budget-wise because I wanted to create a side nutrition business, Body in Balance Nutritional Therapy. We also bought a house, so homeowner life throws it’s curve balls (hello basement flooding in the spring). I’m still not where I need to be, but 2020 is going to be a big year in all aspects. Looking back at 2019 is pretty cool. While there was a lot of anxiety, stress, and diving into my own health journey, now that the year is wrapping up I can see the change and knowledge that accompanied all of that.

I feel like I am ready to go into 2020 with clear goals.

And I have a fresh desire to make them happen. Things I want to accomplish in 2020:

  • Acclimate to life in Alabama.
  • Continue to provide content and grow the nutrition program at Icehouse.
  • Start a blog on my website: www.bodyinbalance.live
  • Stick to my personal budget and save $10K (lofty!)
  • Do some pretty serious personal development.

For me I don’t find a fresh start at the beginning of each year. Therefore, I take a new year as an opportunity to reset, regroup, and reevaluate where I want the upcoming year to take me. 2019 was a year of change and figuring out my path. 2020 is going to be the year to build on that.

Happy holidays, friends!

Coach Mo’s Year In Review

Coach Mo’s Year In Review

I love taking time to look back and see how I can really crush going forward.  If you are looking to up your game, take a moment to do a year in review of your own.  You’ll really start to notice wins and trends that can make your next year even better.  This is a very high level of my review, I like to take a half a day and dig deep into how things are going.  This can help me see this years wins and find some blind spots I didn’t know were there.  After this process, I sit down and sets some unreasonable goals for the next year up to five years out.

How I Like to Do a Full Year in Review

I take a look at 5 major areas of my life and Family, Relationships, Financial, Health and Career.  The one question I make sure I answer in each area “where are some gaps in what I’m saying I want in this area, and how I’m actually living.”  This is usually a great place to really move the needle for me and includes a lot of writing.  Below I’m giving you a snap shot of my day of writing.

Taking a Look Back

This year has been beautiful and full of self discovery and also very challenging at times.  The year started off with one of the happiest moments of my life and that was getting engaged to Ashely in January.  The year progressed into some serious inner work and graduating from The Strong Coach program.  That lead to a really great change of perspective and aligning my coaching with who I really am.  Through some counseling sessions I learned what an empath is and that I am one.  That was like turning a light switch on in a dark room, this would be a whole blog on its own.

The Strong Coach and Energy Work

Graduating from the Strong Coach really helped me follow my intuition.  I’ve always loved exploring the connection between the mind and body, Strong Coach gave me permission to really dive into that.  I have been exploring energy work and how that affects my movement and workouts.  For the energy work, I found four people to help with this.  Energy is something that is fascinating to me and so I dove into craniosacral, healing touch, reflexology and massage therapy’s.  I know there are a ton of mental benefits from all four of these, and for me, there have been crazy physical healings as well.  I can hit the gym 5 days a week, my knees don’t hurt for the first time in about 10 years and I’m sleeping better than I have in years.

Thank You

As for the gym, I have fallen in love with CrossFit again.  I have trained 3-4 days all year but there was a time when it was a struggle.  I have had more fun the last 4 months hopping into classes and getting to be silly with all of you.  I’m really excited to be doing what I love and have the opportunity to explore human development in the ways I have.  I love the work we do at Icehouse and this year has given me such a chance to really explore why I love coaching so much.  I really thank all of you for being a part of our Icehouse family both members and those of you who haven’t been ready to commit yet.  Thank you for following along.

Coach Skeds’ Year in Review

Coach Skeds’ Year in Review

2019 Year in Review

It really does seem like the start of 2019 was just a minute ago…yet here I am the early part of December already…holy smokes!

So I’ll start my year in review by taking a look at my intentions for 2019

Movement

  • 250 training sessions
  • 36 non structured training 
  • 200 accessory sessions
  • 200 ROMWOD sessions
  • 12 “Meet Yourself Saturday” WOD

Fueling

  • Post WOD Shake
  • Salt, lemon water
  • 20 meal prepped meals per week
  • 3-Day Fast once per quarter

Recovery

  • “Off the grid” once every 2 months
  • 260 IR Sauna sessions
  • 30 minutes a day with the pups
  • 30 minutes a day writing 
  • 50 coffee dates
  • 10 times, not more than 2 drinks

…that looks like a lot, right?  Here’s what I ended up tracking…

…not really any of it throughout the year…

So…does that mean that 2019 was a waste then??

Nope, not even close!

2019 In Review

Looking back, I had really great intentions to build habits… A number of the goals that I’d set have become basically automatic (post workout shake; salt, lemon water; meal prep…) and some goals I didn’t have a strong enough ‘why’ behind them and they just didn’t stick (accessory sessions; IR sauna sessions; coffee dates).

2019 was also a tremendous year of unexpected growth; the numbers that I didn’t hit or track were eclipsed by goals and transformations that I’d never even considered, and honestly it’s put me in a position to set better goals.

And what do “better goals” look like?

What I plan on doing for 2020 is picking 1 Habit and 1 Experience and setting my intentions on that 1 for an entire month…then choosing another habit to focus on for the following month, then so on and so forth…ideally building 12 habits throughout the year and having 12 experiences by the end of the year.

So what is my Habit and Experience for January 2020?

Habit: ROMWOD 5 times a week

Experience: Spending 3 days in Denver

How about February through December? 

Learning from last year, I’m going to set my February Habit and Experience in January…my focus may change throughout the year and I want to give myself the freedom to adapt on the fly.

As a recovering “box checker” I’m excited to give this goal setting process a shot!

Cheers to a 2020 filled with Limitless Color!

Morning Person Vs Night Owl

Morning Person Vs Night Owl

Morning Person Vs Night OwlCoach Omaha & Coach Shoe are basically opposites when it comes to their preference on training schedules, and their feelings on mornings in general.  So the challenge was thrown out for Coach Omaha to attend the lates class of the day, and Coach Shoe to try a morning class.  (Like a real one at 5:30AM, not 10AM which is what she usually considers a morning class).  Here is what they have to say about switching it up.

Morning Class for the Non Morning Person

If it were up to me, I would never have to speak before 10AM.  Or lift before 10AM.  Or really do much of anything, but those 2 things are for some reason the toughest right out of bed for me.  For those reasons the only time I am at the gym before 8 on any given day is to coach classes, and even that takes A LOT of coffee to wake myself enough to do well.  Flux or yoga classes are a little more my speed in the morning, mostly because you hang out on your mat and the talking is minimal (which is good for my still asleep brain).  For these reasons in almost 5 years of owning Icehouse, I have never participated in a morning class.  Here are my thoughts on the morning class.

1. The hardest part is getting enough sleep, and getting to the gym on time.

I usually am at the gym pretty late, and work a bit even after classes wrap up so winding down and getting good sleep was the toughest part of this whole exercise.  I told a few people that I was coming into class, and that was probably the only reason I actually listened to my alarm clock when it went off.  Having that extra accountability helped.  And Omaha had already hit up his evening class and told me ALL ABOUT IT, so I had to hold up my end of the deal.

2. Warming up takes longer

Working out later in the day I get warmed up way quicker, likely because I’ve been up and moving for at least part of the day already.  It was a similar feeling to when I had a desk job and came to workout right after sitting all day, so that is a relative feeling but one that I definitely noticed as my legs never really were fully onboard with the workout until we were in it. (My legs are also not morning people).

3. The Morning Crew is Pretty F’in Rad

Community is what makes CrossFit so great, and I love me a fun crew to do a tough workout with.  Our morning crew is next level, especially at such a ridiculous hour.  My ongoing theory is that Coach Omaha is spring loaded out of bed each morning, which I think is even more true after experiencing him first thing. But our 5:30AM crew is the epitome of what CrossFit is to me.  There are people of all different ages, jobs, experience levels and everyone is crazy supportive of one another (albeit super sassy as well).  They all show up consistently, and do the hard work together, while throwing jokes out, picking each other up and making the new folks feel like they’ve been there all along.  I even got 3 rounds of applause for coming (mostly because no one actually believed I would ?).

The Verdict on Mornings: ?

While they will likely not be a regular occurrence with my current schedule of working so late, I will absolutely be back to more of them! Thanks for the awesome way to start my day!

Coach Omaha Tries Out Night Life

For the past 3 years I have spent the majority of my time at Icehouse between the hours of 5 and 10 a.m. This past week however I ventured outside of my comfort zone and into the mysterious world of fitnessing in the evening.

There is something to be said for getting up early, hitting that workout hard and moving on with your day knowing you have already won the best part of it. As many of my morning classes have heard me say, “Way to crush the morning now go own the day!” But perhaps fitness in the evening could be like a fine dessert, the perfect finish to a great meal.
Things that are different in the evening class that I noticed:

1. Interaction between athletes

My norm when taking part in class is to be vocal, talk when I have questions, talk when I am uncomfortable, pretty much just talk my way through class. The morning crew is filled with people similar to me in nature, love listening to ourselves, our opinions, and our motivation of one and other.
The evening class allows for a more mellow experience where nobody is really waiting to talk!!!!!!  I almost couldn’t handle it, and I apologize to the 6:40 class that I visited, I promise I did my best to try and not monopolize that entire hour with my continuous conversation.

2. Size of class

As of late the morning classes have been really packing them in! With that however, makes for a battle space at times, barbells flying everywhere, legs swinging from the rig making the metcon become part obstacle course part work out.
The evening class on the other hand offers beautiful spacious floor space that allows for CrossFitters of any kind or ability to move without restriction from movement to movement. Making the ability to strategize for a metcon with ease.

3. Atmosphere

I feel like we all know what the early morning classes have in store atmosphere wise.  We are there to get things done! Group of alphas ready to kick off the day by slugging our way through an early morning attack.  Taking that feeling and motivation throughout the day and into our other daily tasks.
With the evening class the tasks are done, the meetings have been had, and the deadline from the day is met.  A much more social vibe exists at the class I visited.  Happy to be finishing the day with some well deserved self care.
Lets just be Honest……
I’M NEVER GONNA BE A EVENING WORKOUT KINDA  GUY!!!!!
I sure was tired, and Ill say it maybe a little CRANKY!
But what I will say is that evening group has something that works for them, and to that I tip my cap. At the end of it all we all have to be selfish enough on a daily basis to make the decision to take care of ourselves in order to improve the other parts of our lives for the better.
We all have that in common, we are all trying to improve and be the best version of ourselves that we know how to be.
Keep on keeping on my EVENING PEEPs!  Coach Jake Salutes you!