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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!

I Need to Get Healthy!  Where Do I Even Begin?!

I Need to Get Healthy! Where Do I Even Begin?!

I’ve got to do something, but what?!

There are SO MANY conflicting ads, posts, diets, cleanses, wraps, shakes, lollipops (seriously don’t get us started on that one) workouts, out there.  No wonder we don’t know where to start or who to trust.

If it sounds to good to be true, it probably is.

When reading an ad, or considering trying a product or program, first ask yourself “Does this option seem realistic?”

  • “Loose 20 lbs in 1 week!”
  • “Loose inches overnight!”
  • “You won’t feel hungry”

These are tempting because who hasn’t wanted to loose 20lbs in one week 🙋‍♀️?! However they do not sound realistic.  If they are promising a quick fix, they are likely a hoax.  They may even get you some quick results, but often times the more drastic/quickly these quick fixes work the faster the weight or inches will come back, often with some long term effects making the next time we try it even harder/less effective/more damaging.

If it doesn’t pass a good ol’ fashioned gut check, it’s likely “too go to be true.”

It did not take us 1 month, or even 1 year to get to where we are, so it will take some time to get to where we want to be. And we likely picked up some bad habits along the way.

Habits are hard to break, especially the bad ones. If we want a different result, we have to take different actions.  But trying to overhaul your entire life all at once rarely works.  It’s overwhelming & confusing, so start small.

5 Places to Get Started

There are more parts to being healthy then just working out and eating well (though those are HUGE pieces of the puzzle). Decide what is a realistic area of your life you are willing to make a few changes with TODAY, and focus on that until you have some new, healthier habits in place.

Choose just 1 of the following options to begin. Once you crushed that, THEN pickup another.

  1. Get a Fit Bit (AKA Just Move).  If money is a factor and a gym membership is truly not in the budget, Fit bit has some affordable options.  Buy one, put it on and hit 10,000 steps EVERY. SINGLE. DAY.
  2. Drink More Water. I can guarantee just about all of us are not hydrating properly.  We should drink 1/2 of our body weight in oz of water every single day.  There are A TON of benefits with hydrating properly. Bonus points for subbing out 1 sugary drink/caffeinated/alcoholic drink per day for a glass of water.
  3. Go the F*ck To Sleep. We need 7-9 hours per sleep every night.  Even if you already are crushing workouts and your nutrition lack of sleep can wreck havoc on your body & metabolism.  Plan your day around your sleep schedule and make it non negotiable.
  4. Practice Mindfulness (Reduce Stress) This ranges anywhere from meditating or journaling for 5 minutes to finally making an appointment with a Therapist (I have a great one if you need a referral!).  When we make changes in our life, we have to work on our internal dialogue to get our mind & bodies in sync to stay successful long term.
  5. Get a Coach If you are looking at this list and thinking “sure that seems easy, but I’ve tried all those things and quit after a week” you may need a coach.  Why Icehouse works is greatly due to the accountability having a coach provides to our athletes.  Having someone expecting us at the gym, or helping us set the right goals for us and then having the tough conversation when we didn’t show up and ate a whole wheel of cheese and getting us back on track quickly has saved a lot of us from backsliding. Even our coaches have a coach because we too are human, and need someone to hold our feet to the fire occasionally.

Still unsure?  We offer a Free Intro to get to know you, discuss your goals and recommend the best place to start to ensure you will be successful long term.  Chat with a Coach HERE

You do not have to start all of it today, but pick a place to start, THEN GET STARTED!  Good Luck!

More info on Icehouse

One Week Left of FNL…What’s Next?

One Week Left of FNL…What’s Next?

We have one week left of Friday Night Lights and if you have been participating along with us this year you should be feeling very proud of yourself.  The CrossFit Open (A.K.A Friday Night Lights) is a very taxing experience, both physically and emotionally!  There’s so much excitement leading up to one workout, there’s also the game of do I go scaled or Rx and dabbling in movements you may not have tried up until then.

So with one week left what happens next?  Well don’t worry Icehouse has some plans on Friday nights coming up this spring to keep you hanging out with your strong peeps and I’ve also put together a list of things to help you use all you’ve learned during Friday Night Lights…

1. Practice These Skills

Friday Night Lights has shown us some lesser programed skills like, bar muscle ups and overhead lunges. These are skills that take a lot of practice to nail down.  Taking time before and after class to practice these movements can make a huge difference for next year.  If there’s a workout that didn’t go your way, ask a coach some drills that will make that better for next time.

2. Local Competitions

Did you get bit by the competition bug?  Check out some of the local competitions and sign up!  There’s Granite Games Qualifiers, Festivus Games and Dakota Games all in our back yard.  Check out the standards, find some teammates and go participate in a CrossFit competition.

3. Dial In Your Nutrition

If you’re anything like me with the craziness of Friday Night Lights my nutrition sometimes takes a back seat, like in the trunk.  Thankfully we have already planned out a nutrition challenge for this reason.  If you’re looking to really dial in your skills and make big leaps in next years FNL then nutrition is the place to start.  Plus we might see spring soon which always makes eating well a bit easier.

4. Use Your Fitness

The weather is getting warmer and it makes it so much easier to use your fitness.  Start looking for things you can do to show off all of your hard work.  The Fargo Marathon is coming up and I know they have a 5K, 10K and a relay option for those of you looking for a new test.  There are also different bike clubs, hiking clubs and dog walking groups you could join in on as you are a fit strong human!

5. Take a Moment to Celebrate

Like for real, celebrate all that you have just accomplished.  There aren’t many people out there who sign up to give everything they have for five Friday’s in a row.  Celebrate all the little wins from signing up to crushing a workout.  What you just did was really awesome!

I hope these tips are helpful.  I know I have had a blast this year watching all of you crush these workouts.  Let’s make this last one the loudest and most fun of them all!