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-on-1 support from me, Coach Anna.
Individualized macro goals based on your unique, individual needs.
Virtual check-ins every other week.
In-person check-ins and biometric testing one time per month.
Food journal sharing.
Text and email access to me outside of appointments.
Specialized plans to hit your weight loss or performance goals.
Additional reference materials.
Individualized nutrition education.
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!
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.
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.
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.
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.
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.
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!
Courtney Shoemaker is a Co-Owner of CrossFit Icehouse and Flux, and in charge of the behind the scenes juggling to keep the Icehouse ship sailing smoothly. She is passionate about fitness and identifies as a CrossFitter, Weightlifter, Yogi, Skydiver & overall Shenaniganer.
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!
Sara Mozingo is the Co-Owner, head coach, and programing wizard at CrossFit Icehouse. When she’s not developing rep schemes and diving into the nerdery she enjoys hanging out in nature hiking trails or climbing rocks with her side-kick Mr. Mosely.
Nutrition is the foundation of performance inside and outside the gym. It fuels your training and your life. Here at Icehouse we encourage taking the whole foods approach to nutrition that sounds a lot like, “eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar” ~ Greg Glassman, or the abbreviated version, “eat real food, not too much, mostly plants” ~ Ben Bergeron.(more…)
Sarah Skedsvold is a coach at CrossFit Icehouse. She’s committed to turning workouts into play and bolstering CrossFit Icehouse’s charge to “Build Everyday Athletes”. In her spare time she is in a constant search the absolutely perfect personal planner and calendar.
It can be really difficult to keep your fitness goals on track when it seems like no one understands the commitment you made to yourself to make a change. Aside from the people in our community at Icehouse, who are already on their own fitness journey and share your goals, there are family members, friends, and even co-workers, who do not. The people around you generally don’t want to derail your wellness train. Think about how it looks from their perspective. Something as simple as reducing the amount of sugar we consume can look like eliminating a whole list of foods. Making time for the gym could mean no longer watching as much TV with your significant other. These changes can look drastic to others. (more…)
Jordan Halvorson is a coach at Crossfit Icehouse who believes that the scientific principles of strength training and the mindset behind personal growth can be applied to everyone to make their lives better. He is also a barbell addict.