(701) 566-9049 info@icehousefit.com
Control What?

Control What?

If you’re like me I’m sure you’ve heard “control what you can control” a thousand times and rolled your eyes a bit and moved on. “What does that even mean when everything around me is out of my control,” is usually my next thought. My partner, Ashley, and I had this exact conversation today, which prompted this blog post. The stress level hit the roof, but not for reasons you might be thinking.

Flash Back 3 Months

A little back story, in January Ashely  became a full time artist. She left the safety of an everyday paycheck and chased her dream of working for herself. It was a few months after that it was becoming clear that I would be the sole owner of Icehouse. We were so excited, and then this crazy world wide thing happened, you might have heard of it, COVID-19. It was 2 days after I signed the paperwork to be the sole owner, that we shut the doors for an unknown amount of time. At this time, Ashely was making most of her money from in person workshops, things got really real.

The Social Distancing

We took a moment to celebrate and a day to panic.We sat down and made a plan of how can we stay as safe as possible. What are the things, that we as a family, are okay with and not okay with. After that day of panic and planning, I took a morning in my office at home with a cup of coffee and started writing. My perspective shifted. We have a plan that feels good, we have an opportunity to focus on careers we love doing, and we can still create and help people.

Feel All the Feelings

Ashley painted three really awesome paintings during this time and that lead to several painting orders. This should be a really exciting time, but it wasn’t.  With all the negative, and feelings of grief and fear, it can be really challenging to allow yourself to feel joy. As we talked more about this, we made the decision that we could feel happy. We can “control what we can control.” These are things like making paintings, busting our ass to create an Icehouse experience, innovating new ways to do business in a virtual world, working out and eating right, and the way we communicate with each other. We can shelter in place and still create, still be of service (one of our personal core values) and still allow ourselves to feel all of the feelings, which include joy and excitement.

If you are struggling with the feeling of being out of control, I challenge you to write down the things, in your world, that you can control. What are some ways you are feeling grateful? How can you continue to do the things you love? If you need help with this please reach out, these are the types of things my staff and I love to do. We love to help.

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!

 

 

4 Steps to Help You Crush 2020

4 Steps to Help You Crush 2020

Welcome to December everyone!  I know December can be a challenging month for some of us and for others it’s the most exciting time of the year.  I wanted to write and share some things that have helped me embrace December and really set myself up for an amazing next year.

As you all know by now I geek out over goals and language and I believe they are two of the most important things to help us move our needle in life.  For me December is a month to take an in-depth look at 2019 and start dreaming of the life I want to put together in 2020.  Here’s how I do just that.

Step One

Take stock of 2019.  This is a time to be honest and gracious with yourself.  What I start by listing what actually happened this year that is significant enough to stick in my brain.  Once I have that list I cross off the good and the bad that were outside of my control.  Once I have a solid list of the things that happened this year that were in my control I learn from them.  I ask myself, how did this affect this year or will it affect the next year.  I journal about those, here’s the hard part, without judgement.  No judging myself, simply write how I feel those decisions affected 2019.

Step Two

I take about 2 hours and I write my perfect day.  If I could live the rest of my days just like this I would be happy.  If you want to try this both Mike Bledsoe and Jessie Elder have great step by step perfect day podcasts I would check out.  This is so important to get clear on what you want your life to look like.  The first time I did this it took about two weeks, now that I’m getting better it takes about 2 hours.  Focus on all the things you DO want in your life.

Step Three

I ask myself when I reflect on 2020 what do I want to see?  If I have a full day to myself I’m going to ask what do I want to see when I reflect on 2025?  Paint the picture in your mind, if it’s not there it won’t come true.  Allow yourself to be as unreasonable AF!  Dream big, write the things that you’ve never allowed yourself to say out loud.  Keys here you can’t use the words, should, could, maybe, or wish.  These have to be solid statements.

Step Four

Last but not least I add a date to these scary things and a because.  For Example: By 2025 I want to donate $5K to charity because I believe in making life less difficult for one another.  Boom there it is a big scary goal.  I’ll put this somewhere I can see it, review it weekly and make steps to achieving this goal.  Be unreasonable and set yourself up to be your best you!

Holiday Hoopla is Coming!

Holiday Hoopla is Coming!

Yes I know we haven’t even hit Halloween, but I wanted to take a break from costume planning & trick or treating to remind everyone that Holiday Hoopla is just 6 weeks away!  Hoopla has a bit of a funky format, so here is what you need to know to participate!

What is Hoopla?

Hoopla is a great way to get a taste of how a competition is run for those who like to or are interested in trying one, but with some flexibility for those who may not be quite ready to jump into a full blown comp.

The Format is similar to a regular class, but with a bit of a competition element.  We post the workouts ahead of time, you can choose your route of Fitness/Performance/Sport as you would in class, then perform the workouts!  We do 3 workouts over the cour

se of the event, all usually less then 10 minutes long.  The structure and timing is competition format, the choose your own adventure workouts is class format make this a great way to either just get a great workout, or try something new all for a good cause!

Afterwards we have refreshments, a holiday movie playing, and we wrap the gifts for our family to get into the holiday spirit.

Is there a good cause being supported?

ABSOLUTELY! Holiday Hoopla is an in-house throw down to raise money for the Adopt A Family program through our local YWCA.  We use 100% of the proceeds to buy Christmas presents for 1-2 families in need in the FM Area.  Often times these holiday lists include necessities like clothes, socks, jackets, winter hats, gift cards for basics like groceries & gas etc, but we of course throw in some toys for each kid to make it a special holiday.

Will there be prizes?

YES!  We will have prizes for the top 3 finishers AND prizes for the top 3 costumes!  This is a great way to get in on an awesome prize pack even if you are newer to fitness, just come and CRUSH the holiday costume category!  We have seen some crazy creative costumes, costume changes from event to event, and some awesome group ideas too!  Again all for an awesome cause!

How to I sign up?

You will need to register by Nov 15th in order to get your Hoopla Shirt! Registration is just $50, and again all proceeds will go toward our adopted family!

Here is the link to sign up: REGISTER HERE

Thank you so much for your support for us, and for our community during the Holidays! This is one of our favorite ways to give back, and we are so excited to see all of your awesome Holiday Costumes!

Coach Skeds’ “Fit for Fall” Recap

Coach Skeds’ “Fit for Fall” Recap

#fitforfall has been a common hashtag for most social media posts from the Icehouse coaches these last couple months…but what’s the meaning behind it and what’s the story…?

Coming from North Dakota I’m used to the “standard” cycle of nutrition and fitness…hibernate in the wintertime (read: skip morning workouts) with all the carbs, holiday goodies, and drinks.  Then try to undo 8 months of winter in 3 weeks getting ready for “lake season”…

It never ends well…you’re crabby, you family is walking on eggshells…all for that perfect “beach body” that really only normally lasts until that first picture kicking off lakes season…after that, it’s a deep dive into white claws, mayo based salads and “the perfect summertime desserts”, right?

 

So Fit for Fall…it was a weight loss challenge right?

…Not really…

What?!?

Fit for fall, for me, did catalyze with another InBody scan that I wasn’t super happy with, but I set my mind to changing habits and letting the numbers land where they land.

 

What do you mean…”Not a weight loss challenge…” What’s the point then?

That’s the thing about this Fit for Fall challenge…Coach Anna was determined to educate us and focus on habits and feeling rather than hitting prescribed numbers.  

I set my intentions:

  • Attend at least 2 CrossFit classes per week and all 3 Fall Strength Cycle sessions per week
  • 8 Hours of Sleep
  • Meal prep all breakfasts and lunches

I prepped my notebook and calendar, and even got ahead on my pen and ink nutrition journaling.  I was ready!

 

So…now that I’m in the last week of the Challenge…how did it go?

In retrospect…pretty well.  This was the right challenge for the right time for me…it wasn’t just about getting lean, it wasn’t just about improved physical performance, it wasn’t just about setting recovery habits it was about getting 1% better everyday at the things I was doing everyday…

I’ll give you my “Top 5 Takeaways” from my #fitforfall challenge.  Some of them validated what I was already doing and what I already know work, and some of them were new and provided solid evidence that I could exercise a bit more moderation into my normally rigid routine.  Enjoy!

 

Top 5 Takeaways from #fitforfall Challenge

  • Meal prep breakfast for and lunch for the work week…minimum.
  • Tell the people in your life what your intentions are and allow them to support you.
  • Get to bed on time.
  • Check in with the people in your life during your challenge and let them know what’s working and what you need more support with.
  • Just taking the risk and setting a goal drive personal improvement, pick something and go for it.

 

If you’re interested in our Individualized Nutrition Coaching click here to schedule an intro session that works for your schedule.

Coach Skeds’ Podcast Episode Recommendations

Coach Skeds’ Podcast Episode Recommendations

After overwhelming response from my Coach Skeds’ Summer Reads blog.  I’ve decided to put together of my Top 10 Podcast Episodes.  

What is a podcast exactly?  Glad you asked…According to the Internet, a podcast is a digital audio file made available on the Internet for downloading to a computer or mobile device, typically available as a series, new installments of which can be received by subscribers automatically. 

It can be a live recording of a broadcast radio show, stage show, panel interview, one on one interview, it can be scripted or unscripted, it can be 5 minutes or 3 and a half hours, covering every topic under the sun.  It’s no surprise that my favorites are based around personal development, business and strength and conditioning.  

I invite you to click on a link that looks and sounds appealing and give it a go!

Here they are, in no particular order.  

Oprah Super Soul Conversations Podcast

Just kidding this is #1

Oprah’s Super Soul Sunday Conversations: Iyanla Vanzant: You Matter – This is in no particular order… but THIS EPISODE IS #1.  Listen to it every morning, and send it to everyone in your life.

Internal Work

Brute Strength: How Overcoming Your Fears will Fine Tune Your Training and Perfect Your Game – In this episode, Mike Cazayoux interivewed Tony Blauer (SPEAR System).  The biggest take-away is the Fear Loop, and how to override your body’s natural “flight, fight, freeze, appease” response.

Working Against Gravity Podcast: Creating a System of Vulnerability in Relationships – In this episode, Adee and Mike Cazayoux talk about tactical steps that people can take make vulnerability more accessible…I’m talking about Adee and Mike actually giving you the sentences to use to start a difficult or uncomfortable conversation with the intent to create a deeper, more meaningful bond.

Active Life RX Podcast: Mark England: Improve Your Language, Improve Your Outcomes – In this episode, Dr. Sean talks with Mark England about how your language influences how you speak to the most important person in your life, you.

Lifestyle

Barbell Shrugged: Position, Movement and Purpose with Carl Paoli – In this episode, the Barbell Shrugged gang sits with Carl Paoli and chat about all things movement.  If you train with us for a specific reason, or just because we’re super fun, Carl’s take on movement is a must listen to.

Bulletproof Radio: Minimalism Living a Richer Life With Less – In this episode, Dave Asprey interviews the Minimalists, they chat about the freedom of living a minimal lifestyle, and it’s definitely something that I aspire to.

“Failure is an Option”

Tim Ferriss Show: When to Quit – Quick stories of when to quit versus when to persist.  I’ll be honest. This episode is near and dear to my heart because it aired the week I resigned from my full-time position in the ND Army National Guard.  

TED Radio Hour: Failure is an Option – This episode is a collection of a number of TED speakers talking about the power failure.

Feed Me Fuel Me Podcast

Deep Diving 

The Bledsoe Show: The Psychology Behind Fear with Guy Ferdman – In this episode, Mike Bledsoe chats with Guy Ferdman about a lot of things…the biggest takeaway for me was the power of the events from a person’s early childhood and how that carries into their adulthood through patterning, and how to work to break that patterning in order to live a life of deep, meaningful connection and unconditional love.

Feed Me Fuel Me: Unlearning Our Parents and Owning What We Actually Believe with Anat Peri –  In this episode, the Feed me Fuel me guys interview Anat Peri, she is a Transformational Coach with a ton of work under her belt.  She runs a program, Training Camp for the Soul (TCS) that is based on teaching students to unlearn patterns they learned as kids. This is one of 3 interviews with Anat Peri that I listened to before signing up for Training Camp for the Soul (I’m currently in week 4 of 10 and the work is deep, and difficult, but it is helping me to evolve into a more authentic version of myself, there’s no doubt).

Tim Ferriss Show; Podcast

Bonus!

Tim Ferriss: Tony Robbins on How to Resolve Internal Conflict – Just like Oprah was #1 this is #1A.  If you only pick 2 episodes to listen to, this should be one of them.  Tony takes you through a 10 minute guided mediation to get your heart and your brain firing on same frequency through memory and gratitude.  It’s super powerful, try it out and ENJOY!