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Coach Mo’s 2018 in Review

Coach Mo’s 2018 in Review

2018 has been the most rewarding and challenging year to date.  As with the theme since moving to Fargo I have experienced a lot of growth. The first half of the year was surrounded by major life events happening to and for the people around me.  Some of which were amazing accomplishments (so many babies) and some were tragedies that rocked me to my core.

From the Beginning to Summer

Early 2018 was really great, Ashely moved to Fargo and we found our tiny apt on the North side. The amount of support she provides is a major reason I can achieve so many of my goals. There were so many babies born at Icehouse during this time of year, it was fun to watch and coach all the Moms as they crushed workout after workout. FNL is also a favorite time of year for me, ya’ll know how to make this place electric.

There was also a time of reflection as several OG’s of Icehouse moved from the Fargo area, yet it has been really fun to see where their adventures are taking them. Summer also brought a chance to head to the lakes and take some much-needed relaxation time.

Summer to Now

Although summer brought the lakes it also brought some very challenging times for me. There was an honest moment sitting with Ashley reflecting and asking myself “can I do this, do I want to do this anymore?” After a few visits to my therapist, she handed me a book that has forever changed the way I look at myself and the things around me. It has allowed me to change the trajectory of 2019 and really dive into who I am and where I want to go.

It takes a village and I have been amazed by the people around me, they keep me accountable and are not afraid to dive into the weird with me. Coaching is a part of what I love most about life, getting to help people see themselves differently is truly rewarding. I look forward to continuing to make Icehouse the best place to be in Fargo.

Moving into 2019

Each quarter I sit down and write goals for the quarter, so far I’m 1 for 3 on accomplishing them for this final quarter. I don’t always get it right and I have a lot of room to develop into those as 2019 kicks off.  I have hired a coach because coaches need coaches too. Not a workout coach but a life coach and I will continue to make this a trend into 2019.

I’m learning a lot about filling my cup first and also creating the life I want to live. Language is a huge part of this and so is writing things down, I journal now more than ever (this is a practice I started in 6thgrade). I want to continue to be the best coach I can and to elevate everyone that walks into Icehouse, to help them find the best version of themselves. I’m looking forward to 2019 and continuing the dive into the weird, to live fully, and share openly with all around.

Thank you for being a part of my journey

Coach Jake’s Recap of 2018: The Year of the Moment

Coach Jake’s Recap of 2018: The Year of the Moment

The Daily Grind

Our daily lives start and finish with a task of some kind and the fact that we all have those tasks, regardless of what the specifics of them are, is something we all have in common. Each of us wakes up every day with tasks that we have to do, places to go, jobs to show up for, children to raise, and family to interact with. But then there are those other things that we know we should do, but seem impossible because of the other tasks: eat healthier food, exercise more often, read a book, spend more quality time with your loved ones (emphasis on quality), volunteer time to a good cause, write in a journal, and meal-prep healthier food. The list of tasks can go on and on and be filled with endless possibilities that we have been told will be beneficial, but may be impossible to plug into your daily life.

I started 2018 thinking that if I could just shove all the extras into my life then I too could live as a happier and healthier version of myself, but the truth is the more things I shoved into my life the more stressed out and less healthy I became.

The Realization

Fortunately, my moment of clarity came. You know that moment that can sometimes build up for days, weeks, maybe even months or years. For me, it was the stress of trying to be the healthiest version of myself where it finally all came crashing down. I was so focused on trying to shove it all in, I was never truly enjoying or ever gaining anything from doing those beneficial things anyways. I was tired, stressed out, and treating the people that I cared about the most very poorly. The latter of which being something that ultimately made me the saddest.

What I came to realize was that reaching all of my goals (being a better coach and expert in my craft, being a better athlete, having better skills in gymnastics and weightlifting, having a stronger mindset and sharing it with others) did not have anything to do with my overall happiness and health. In fact, the more I tried to focus on them the more stressed out I got.

I was so fixated on doing something or being somewhere in order to achieve those goals that I completely missed the value the journey holds in getting there. Somewhere along the line, I decided to have a mindset of growth rather than being so fixed on an end result that could only be achieved through fixed and forced action. When I started to take the time to enjoy those extra tasks that were once forced into my life, I began to see the real benefit of them and honestly stopped resenting the fact that I “had” to do them.

My life had become about the process, focusing on the moment and how great it felt to grow. Whether that growth came from learning something new when I read a book, practicing gymnastics or weightlifting, or working towards any of the myriads of goals I’ve set for myself.

What has happened for me is that now those forced in activities are just a part of who I am. I get up every day before the sun and read my book, eat a healthy paleo balanced diet, work on my mobility every evening, and read to my kids every night. There a lot of things that I do on a daily basis that make my life happier and healthier. The difference now is that I enjoy them and they are a part of me.

Embracing the Moment Through Pie

Imagine you are at Village Inn (or your favorite pie-serving diner) and that you just ordered a  pumpkin pie. Your goal is to eat that entire pumpkin pie, so you start shoving the pie down. All the while thinking about that entire pumpkin pie: what is the next piece going to taste like, are you even going to enjoy another piece of pumpkin pie, or will there be enough pie for you if you don’t hurry up and finish this piece of the pie. Before you know it, the first piece is gone and you don’t remember what it tasted like, if you even enjoyed it, or if you really want pumpkin pie anymore.

Embracing the moment means not knowing what kind of pie you really want in the end. Maybe to begin with pumpkin was what you thought you needed, but at the end of the day you end up with being happiest with key lime.

Please friends, enjoy your pie and the end results will come, one piece at a time.

Coach Jake’s 2019 Goals

  • Spend 20 minutes a day reading
  • Mobility work 3x per week
  • Meal prep 2x per month
  • Work on Olympic Lifting specific work 4x per month
  • Learn about property management
  • Work on our family’s life investment plan
  • Learn about property management
  • Attend USA weightlifting level 1 course
  • Achieve level 2 CrossFit certificate
  • Attend leadership conference
  • Read to my youngest daughter every day
  • Spend 15-20 minutes with my oldest daughter daily
  • Hug and kiss my wife daily
  • 30 min a week no devices spent together with wife
  • Date night once a month
  • Spend time weekly working on sales tactic
  • Invest In the growth of a veteran-specific service
  • Invest in the growth of Rock Steady Boxing programs in the community

 

“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…)

The 80/20 Rule

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…)

Coach Omaha “Top 4 Mobility”

Coach Omaha “Top 4 Mobility”

These are my top 4 mobility movements to loosen up my hips. I use this series after I workout almost 3 times a week to keep things bendy. (more…)