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Movement Basics for Becoming the Ultimate Human

Movement Basics for Becoming the Ultimate Human

We hear a lot about what it takes to be an athlete, but what about a solid, should we say ultimate, human. Today we dive into the movement basics that you need to be on the road to becoming the ultimate human.  We define ultimate human as someone who can live well into their 90’s.  If you haven’t read the first article in the series “Do These 7 Things First” check it out and come back to this one.

Crawl, Stand, Walk, then Run

As any toddler will tell you, you have to crawl before you can stand, stand before you can walk, and walk before you can run.  That’s true for being an ultimate human as well.  The first step is being able to crawl. If there were a fire in your home, could you crawl under the smoke to get out.  Second on the list is can you stand, and not just to flex in the mirror?  Can you stand on one foot for :30 seconds? Go ahead, give it a try, I’ll wait.  If that was easy, close your eyes.  Same rules apply to touching the floor, can you do it?  Can you do it standing on one leg? You pick things up all day long it’s an important skill to have.

Squat and Stand Up

To keep yourself from assisted living you need to be able to squat, at minimum to 90 degrees.  Don’t think it’s that important, can you get to the toilet, yeah it’s that important.  Lose the ability to perform a basic squat and you’re going to need someone to help you with daily living. Along those same lines, can you get up off the floor?  What if you fall, can you get yourself back up?  If you’re reading this and think this is WAY too basic, can you get off the floor with no hands? These are important skills that involve balance, flexibility and coordination.

Lift Your Arms and Step All The Way Up

The last two on the list of basic human abilities are to lift your arms, fully above your head, without pain and be able to step on a 20” box.  The majority of kitchens are designed with upper cabinets or shelves, if you can’t lift your arms up, getting that jar from the middle shelf is going to become really challenging.  The more pain you’re in the less likely you are to do that motion and the less flexible you become over time.  The 20” box step is the average height of 2 stair steps.  If you can do 2 you can do one, this insures you’re not having to hit up your realtor and only look at ranch style homes.  It also makes navigating the world much easier.

To recap the basics, Stand, Crawl, Walk, Squat, Touch the Floor, Get Up Off the Floor, Reach Up Overhead and Step to a 20” Box.  If any of these things cause you pain, that’s where your journey starts.  Fixing the issue so you can do these things and many more pain free. This will set you up with a great foundation.

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!

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!

 

 

“Performing the common uncommonly well.”

“Performing the common uncommonly well.”

We all want to progress and be better at the goals we have set for ourselves and achieve a higher level of fitness, and we all want it right now. Truthfully there is nothing wrong with that. In fact your desire to improve can be a great motivator on your journey towards a greater level of health and fitness, not just in the gym but outside as well.

The purpose of this conversation however is to address the process we take to achieve that next level. Be forewarned this is an honest conversation that expects you to check yourself and be realistic about your answers.

How many times have you been at the gym working your way through another awful set of wall balls and that one didn’t quite hit the line at the high enough spot, or maybe that squat on the last one was not quite below parallel? You might count it as a rep anyways and keep on going. I mean really who is it going to hurt? Nobody saw it, and nobody really cares if you did 24 out of 25 full, true, wall balls.

The truth is YOU SHOULD CARE! Not because it matters what everyone else thinks about your wall balls, but rather how you feel about completing the work in its entirety. At the end of the day, the person you are hurting is you.

There is an article written by CrossFits founder, Mr. Greg Glassman, that talks specifically about this and more-so it talks about the process it takes to gain meaningful success in the gym and how that can be achieved through true virtuosity.

It sounds like a buzz word or something cool for the coaches to say (to let you know that they know all the things and stuff) but practicing virtuosity by “performing the common uncommonly well” will not only serve to help you achieve those goals faster in the gym, but also in life.

It all starts with the foundations of movement. Air squat before we overhead squat, and must learn to overhead squat before we learn to snatch. Don’t take this as a shot at your ego or that you are doing anything wrong. Take this as an opportunity to get best at the basics and to make the more complex movements beneficial; not only for your safety but also for your overall fitness.