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“I’ll Start Monday”

“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…)

Jordan Halvorson is a coach at Crossfit Icehouse who believes that the scientific principles of strength training and the mindset behind personal growth can be applied to everyone to make their lives better. He is also a barbell addict.

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.  

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…)

Jordan Halvorson is a coach at Crossfit Icehouse who believes that the scientific principles of strength training and the mindset behind personal growth can be applied to everyone to make their lives better. He is also a barbell addict.

The Long Game and Goals

The Long Game and Goals

Welcome to week 4 of your Flux Challenge, everyone!

Congratulations on making it this far!  You’ve done some hard work not only physically but also mentally.  There have been many changes for the better in the past 4 weeks and the aim is to keep those positive changes coming.  It’s time to think about the Long Game. (more…)

Courtney Shoemaker is a Co-Owner of CrossFit Icehouse and Flux, and in charge of the behind the scenes juggling to keep the Icehouse ship sailing smoothly. She is passionate about fitness and identifies as a CrossFitter, Weightlifter, Yogi, Skydiver & overall Shenaniganer.

LET THE GOAL SETTING BEGIN!

LET THE GOAL SETTING BEGIN!

Since we know you have been following along this goal setting series, you no know why ya need them, what they are, and how to start.  So what is the plan to keep on track at Icehouse?

As Coach Sara alluded to on Facebook, next week is test out week. If you’ve been with us a while this is a great way to see progress!  If you are newer and haven’t done a test out week this is an excellent time to baseline, so do what you can do make it in Monday, Wednesday & Friday of next week!

We will be using some of that time in class to set our goals for the next quarter/6 months. We know time is limited for lots of folks, so we are going to use some class time to get these set, we think they are that important!

Here is something new we are adding, you will give a copy to your Primary Coach.  What is that you say?  Well each of you will be designated a Primary Coach (PC) to help you on your path here at Icehouse, and we’ll help you crush those goals.  Your PC will help to keep you on track and accountable.  We are both obviously still here for any questions and to support all of you, we have just added another layer to make sure you have what you need at all times to be successful.

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Once we have our initial goals set, you will sit down with your Primary Coach quarterly for one on one goal setting sessions to make sure you are on track, and get new goals set regularly.  So the first round we’ll do together, then it’ll be one on one going forward.  Your PC will also be checking in with you regularly to see how things are going, not only at the gym, but in life as a whole.

We are excited to be able to add this to your memberships. We want to make sure you are getting everything you need and to help you stay on track with your health and wellness goals!  As always, thanks for being awesome!

Coach Shoe

Courtney Shoemaker is a Co-Owner of CrossFit Icehouse and Flux, and in charge of the behind the scenes juggling to keep the Icehouse ship sailing smoothly. She is passionate about fitness and identifies as a CrossFitter, Weightlifter, Yogi, Skydiver & overall Shenaniganer.