(701) 566-9049 info@icehousefit.com
Rediscovering CrossFit

Rediscovering CrossFit

I’m no different than you.  I become impatient, I allow myself to get distracted, I distract myself, I look for the new shiny thing when the shine has worn off the last new shiny thing…

If you’ve fallen off the CrossFit wagon for whatever reason and think it’s too late…keep reading, get back on the wagon, and ride with me!

I started training at Icehouse because it felt different than any place I’ve ever worked out.

At 37 years old, with just over 1 year of training, going to 4 – 5 CrossFit classes a week…

I got in the absolute best shape of my life

  • “Fran” time was under 4:30
  • 5K Run time was just over 26 mins

I had the best body composition of my life

  • 76 lbs muscle mass,
  • 13.7% body fat

Enter…Distraction…

I should be doing more…I should be doing something different, right?…I’m bored…

  • I stopped going to classes and trained on my own most of the time, no friends
  • My workouts were a job, they were checklists to complete, no fun
  • I ate outside of my normal schedule and my normal diet more way often, no nutrition
  • I didn’t do any functional fitness outside of the gym; no play

Honestly, I took for granted the friends, the fun and the play of training in classes and let my nutrition take a dive.

…And how’d that turn out?

About as well as you’d imagine

My fitness regressed

  • Lost 90 seconds on my mile time
  • All of my gymnastics became more difficult (pull-ups, toes to bar…)
  • I felt sluggish, tired, lackadaisical

My body composition regressed as well

  • Lost over 1 lb of muscle
  • Gained 4% body fat

Now What?

Since July I’ve been training 4-5 days a week, attending 3 minimum of CrossFit classes a week at Icehouse, and getting an additional workout in, outside of normal class time if needed.

I’ve also recently added in stretching for 20 minutes 4 nights a week, playing on a  basketball court for 45 minutes 4 days a week and intentionally meal prepping every week.

…And how has that turned out?

I don’t yet have the body comp or fitness data (that’ll come with the “Fall Back to Basics 28-Day Nutrition Challenge” here at Icehouse in September)

But I’ll tell you what I do know for sure right now

I feel sore! Don’t get me wrong, the first few weeks pretty consistently, and a day or two a week even now, I feel super sore. There’s a difference to it thought, there’s a familiarity. It’s very similar to when I first started training at Icehouse. I feel my body growing stronger in places that had been neglected over the winter. It’s a good thing.

I feel energized throughout the day! I took out dairy and gluten once again. If you haven’t tried eliminating those 2 items from your diet, I encourage you to try, for 3 weeks and see if you feel a difference.

I feel connected! Workouts aren’t a job, they are an hour that I get to spend with people I really, really like, being goofy and getting sweaty all at the same time.

I sleep better, stretching before bedtime is a great way to start slowing down your mind and body before bed.

Most importantly!

I’m a better version of myself! I’m stronger now because I know that I can fall down, pick myself up and get back into habits that support the person that I want to be. It’s never too late!!

For More Info

If you’re interested in our “Fall into Basics 28-Day Nutrition Challenge” check out our Facebook Event and get all the details.

If you’re interested in jumping back into fitness yourself, take some time to schedule a meeting with a coach here at Icehouse and we’ll get you started!

The Origin of CrossFit

The Origin of CrossFit

If you’re like me, or you know a CrossFitter, we eat, breath, and sleep CrossFit.  CrossFit had me hooked from my first workout in 2010 at CrossFit St. Paul.  I had heard about CrossFit from my friends and finally had my chance to try it on a snowy February day.  At most CrossFit gyms we joke about drinking the KoolAid and today we are going to talk about what the heck this CrossFit thing is.

In the Beginning

CrossFit started in Santa Cruz, CA in 2000 by Coach Greg Glassman, soon thereafter the affiliate model was born.  In 2005 there were 13 affiliates donning the CrossFit name, and as of 2013 there are over 13,000 affiliates world wide (1). With numbers like that it seems everyone had the same reaction I did when they walked in to their first workout.  CrossFit growth started from CrossFit.com or as it’s more commonly called “main site”.  Everyday a new workout is posted on the website and there is a section for comments for people to record their scores, and that is how a community was born.

What is CrossFit

CrossFit as defined by Glassman is “constantly varied functional movement done at high intensity” (2).  What does this really mean, let’s take a look…

Constantly Varied; you’re not going to get the same workout in the same week, sometimes even the same a month.  There are 10 core movements in CrossFit and dozens of body weight movements that are rotated through to create different workouts.

Functional Movement; the majority of movements you’ll do in CrossFit are movements you should do in your everyday life, like squats, deadlifts and pressing.  The remaining movements support these 10 core movements. This allows you to do things like, play with your kids, go on a long hike, carry in all the groceries at once, and much more.

High Intensity; this one is relative which is the coolest part of CrossFit in my opinion.  It doesn’t matter who is in a class, you can have a grandmother of three, a 21 year old guy and 45 year old desk jockey in the same class.  They will all leave that class feeling the same way, the movements will have been adapted to their level but the intensity would be the same.  Each person giving their best on that given day.

Why Does CrossFit Work

If you ask most people who do CrossFit why it works they’ll tell you it’s the community.  For some it’s having a friend in class to chat with and have fun with during the workout.  For others as Glassman says “it’s agony coupled with laughter” (3), it’s that push of competition combined with hanging out with your friends that keeps people coming back.  The methodology of movement coupled with intensity are what drive body composition and get people feeling better.  Fitness works when people stay consistent.  CrossFit generates that through quality coaching, meeting new people and finding out how strong you really are.

Sources:

  1. The Business of CrossFit: An Update on the New Market Research. www.rallyfit.com. Retrieved 07.29.2018
  2. Understanding CrossFit. CrossFit Level One Handbook. www.crossfit.com/seminar. Retrieved 07.29.2018
  3. Greg Glassman – Defining CrossFit. www.crossfit.com/journal. Retrieved 07.29.2018

 

 

4 Ways to Keep Summer Simple

4 Ways to Keep Summer Simple

The summer can sometimes be a roll of the nutrition dice.

You may have a summer full of travel, outdoor parties, and schedule inconsistencies. These types of summers are memorable but can make it hard to stay on track with nutrition. Or, you may have a summer with a lighter workload, no school commitments, and a lot of extra time to commit to fitness and nutrition.

Regardless of the type of summer you have, there is no reason to stray from your plan for an extended period of time. After all, you do not want to reverse all of the amazing progress you have made so far.

Here are 4 ways to enjoy your summer and events, while still maintaining your progress and building healthy habits.

  1. Continue to track in MyFitnessPal:  People who track are more likely to stay on track. Don’t avoid entering meals if you “went over.” That’s okay! Have your treat and move on, but be aware of where you are.
  2. Eat vegetables first: For every meal, continue to fill up on vegetables first. By doing this, you consume fewer calories in the long run.
  3. Plan ahead for travel meals: If you are traveling, think about meals ahead of time. Pack non-perishable snacks such as RX Bars, turkey jerky, and whey protein. Make sure you always have a quick snack for when you are hungry.
  4. Monitor your alcohol intake: Keep an eye on the amount of sugar in your drinks. Avoid sugary, premixed drinks and stick to clear liquors or wine. This will help cut your sugar and calorie intake.

If your summer means a shift in your routine, use it to your advantage. How can you use this opportunity to build good habits?

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?

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!

4 Ways to Keep Summer Simple

Clean Eating

In any fitness regiment, the most important, and often least considered, element is the diet.  And by diet, I don’t mean a fad diet saying you can’t eat any carbs ever, or you can only eat cucumbers for the next 30 days, or shakes for every meal for the foreseeable future.

None of these are sustainable over a long period of time and oftentimes they don’t even address the actual root of a bad diet.  A wise woman once said to me, “You can’t outrun a bad diet,” meaning that no matter how dedicated you are to working out, a bad diet will thwart your results every time.  So what can we eat to supplement and enhance an active lifestyle while at the same time being fulfilling and full of freedom?  Short answer: clean eating.

What is clean eating?

Clean eating is the basic idea of eating food as close to its natural, raw form as possible.  This does not include boxed, bagged, or packaged foods.  It also excludes processed foods as they contain a TON of unnecessary sugar, salt, saturated fats, all the unhelpful stuff.

Imagine your grocery store.  Now picture the perimeter of the store.  All the produce is there, (fresh fruits and vegetables galore), raw, fresh cuts of meat, the eggs, the spices; the stuff that you could eat from nature without having to add preservatives.  The purpose of eating clean is to eat for nourishment and fuel.

Clean eating powers the body more efficiently.  The fibers in fruits and vegetables keep the metabolism working longer.  Fresh meat contains protein to help build and replenish muscles.  Healthy fats that run the cells smoothly are found in eggs, nuts, seeds, and more.  Essentially, the more naturally colorful the food is, the better.

From personal experience, after clean eating for two months then dipping my toes back into the processed food world, I felt sluggish, out of focus, and noticed I didn’t perform as well in the gym.

Balance in Important

Of course, life is about balance.  If you discover that you’re drinking a soda or two everyday, replace them with Zevia, Bubly, or La Croix.  If your meals are mostly microwaved from a box, start weaning yourself off your sugar/salt addiction by replacing a meal with chicken tacos, with fresh veggies, or any number of delicious, fresh meals.  Eventually, work your way into the 80/20 realm where 80% or more of your food intake is clean food and 20% or less is your treat food.  This way you can satisfy your cravings but you take in much more quality sustainence.  Meal prepping is invaluable in this.

Clean up your act!  Eat clean!  (Insert cheesy wink here)

Want More Info/Help with Nutrition?

Clean eating is a great place to start, but if you want more information or a more specific plan and some accountability Icehouse does offer Nutrition Coaching.  To learn more with a free Intro call, snag your time here to see if we can help: https://meetme.so/IcehouseNutritionConsult