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.
Sara Mozingo is the 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.
Chances are, if you are reading this, you have some sort of health/fitness goal that you want to persue. You may not know where to begin. There are all sorts of people and programs who want to offer you advice, sell you a product, and it can definatley be confusing. It might even leave you feeling like you are so far behind, that you need to completely overhaul your life to make progress. I am here today to tell you, just start walking. This blog is going to give you the basics. Plain and simple. I believe that you need to do these 7 things, before you worry about some new diet, muscle-up program, or fancy stretching routine. If you would rather watch a video than read, you’re in luck! Coach Mo and I sat down to discuss where to start.
If you sleep less than 7 hours a day. Your time would be better spent by sleeping, than almost any other task. Yeah, I said that. Sleep is the most powerful recovery tool that you have. Sleeping less than 7 hours for several days literally decreases brain function. Not to mention your hormones getting out of whack. It is pretty well accepted that you NEED 7-9 hours of sleep. Some athletes need more. But we all need at least 7 hours of quality sleep.
60% of you is water. You need to drink water. Coffee does not count as water. Juice does not count as water. Soda does not count as water. Only water counts as water. Your bodyweight in pounds divided by two equals the ammount of water in ounces you should drink in a day. You will be amazed how much your body will respond to enough water. Get a reuseable bottle. Fill it up. Drink your water.
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” That is not always easy, but it is pretty simple. Don’t eat processed garbage. Once your nutrion falls into this category, more than 80% of the time for atleast 6 months. Then we can talk about your macro breakdown, or some diet you want to try, or how to optimize performance.
Go to the gym 4-5x a week. For extreme beginners, 3 might be better.. While you are there, “Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.”
5) More Exercise
Many of you go to the gym so that you have the ability to do things outside of the gym. What use is all that fitness if you never use it? Play with your kids/grandkids. Go for a walk, hike, jog, run, bike, canoe, kayak and anything else you desire. “Regularly learn and play new sports.” Don’t turn down opportunities to play a friendly basketball, baseball, softball, or kickball game. It might be a ton of fun.
A growth mindest is an absolute necessity. You have to belive that you are capable of acheving your goals. If you dont have a required skill, you will learn it. If you have a setback, you will over come it. Hard work, and belief is how you get what you want. A great mindest is not something you are born with, you learn it. It can be shaped, and molded. Reading books, and seeking out people who work hard and achieve their goals will transfer to you. If you are afraid of your goals, that means they might be big enough. “If it is humanly possible, then it IS possible. Know that YOU can do it. So do it.”
7) Build Healthy Relationships
Having a group of people around you, who have your best interest at heart can change everything. It’s not enough to just be on a good team, you also must be a good teammate. We will be diving into building healthy relationships. This can be complex. The first step is to treat others how you would like to be treated. Bet your Mom told you that a time or two!
Get to Work
If you think of your fitness as a journey to the north pole. You first need to know what direction is north. This blog gives is your compass. If you find yourself missing any of these 7 steps. You know that you have lost your bearings. You can always fall back to these basics to get yourself back on track. You can dig deeper, learn more about each, and tweak it to fit you best. At least now you know what direction is North, with regards to your health and fitness. So start walking.
If you are in need of a travel guide, partner, or someone to read the map for you on your fitness journey. Contact us via email at firstname.lastname@example.org, Facebook Icehouse Fit, or Instagram @icehousefit
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.
2019 was a big year of change and growth for me.
At the very end of 2018, I was forced to make a career change and fast. I was pretty unhappy with my current situation and knew that I was being unauthentic and just not myself in that role. Coach Shoe and I, as many know, completed our yoga teacher training together in 2016 and had kept in touch throughout the years. We met for lunch one day and everything fell into place. I was mid way through my nutrition training and Icehouse was looking for a new coach. We got to work SUPER fast so I could come on board and start a nutrition program at the gym.
Kicking off the new year I was pulled in different directions.
I was working jobs both at Icehouse and at Family Wellness. It was like night and day, the differences between the two gyms. Icehouse felt like hanging out with friends and was truly the only place I wanted to be dedicating my time to. Enter lots of grinding and hard work to make that happen. Halfway through the year I completed my nutrition training in Tampa, FL and was brought on full time by Coaches Shoe and Mo.
Personally and financially, 2019 brought a lot of growth, too.
I really dug my heels in budget-wise because I wanted to create a side nutrition business, Body in Balance Nutritional Therapy. We also bought a house, so homeowner life throws it’s curve balls (hello basement flooding in the spring). I’m still not where I need to be, but 2020 is going to be a big year in all aspects. Looking back at 2019 is pretty cool. While there was a lot of anxiety, stress, and diving into my own health journey, now that the year is wrapping up I can see the change and knowledge that accompanied all of that.
I feel like I am ready to go into 2020 with clear goals.
And I have a fresh desire to make them happen. Things I want to accomplish in 2020:
- Acclimate to life in Alabama.
- Continue to provide content and grow the nutrition program at Icehouse.
- Start a blog on my website: www.bodyinbalance.live
- Stick to my personal budget and save $10K (lofty!)
- Do some pretty serious personal development.
For me I don’t find a fresh start at the beginning of each year. Therefore, I take a new year as an opportunity to reset, regroup, and reevaluate where I want the upcoming year to take me. 2019 was a year of change and figuring out my path. 2020 is going to be the year to build on that.
Happy holidays, friends!
We’ve all been there. It’s Friday afternoon, and you have been absolutely crushing your fitness/nutrition game all week long and are feeling great. Then the happy hour invite rolls in for drinks after work. The happy hour turns into a night out. Which then turns into a skipped workout Saturday morning. Since you skipped your workout and aren’t feeling great, why not just head to tailgate or watch football with some friends?! Then Sunday shows up and you are still feeling sluggish, and there is still a lot of football to watch and beers/wings/nachos to be had. Besides, you’ll get back too in on Monday…
This is VERY common. Especially in the midwest when weather turns cold and the only socializing most of us do is at the bar. This is also something I struggled with FOR YEARS. Here are my five tips to not completely derail your progress each and every weekend.
1. Get Another Hobby
Yes, I 100% understand that this is a gross oversimplification. However if you only find yourself socializing at the bar then you need to find something else to do. I know for me that was exactly what my twenties were, heading right to happy hour after work, eating some half priced apps, a few cheap beers. Rinse and repeat. For me the hobby that slowed that down was CrossFit.
Did CrossFit alone fix my problem? NOPE! Did it give me another, healthier place to socialize so I cut down on the drinking and crappy appetizers? Absolutely. Slowly I started to swap the crappy food for healthier options and cutting back on the beers because they were making me feel terrible during workouts (and really all the time). Once I started eating real food, moving, and sleeping I began to realize how much better I could feel. I actually didn’t even realize how bad I felt before making those changes. So while getting another hobby may not fix anything, it can be the shift in momentum you need to get started on something new!
So, if you’ve seen workouts, activities, sports (hello rec league kickball), craft classes, music lessons or really anything else you think would be fun to try, do it! Even if it isn’t necessarily an active hobby, it could help you reduce the amount of time you spend going out, which could be the shakeup you need to start making other changes too!
2. Plan your weekends
I know having some spontaneity is exciting and fun, and you should still allow for that from time to time, but most often we fall completely off the wagon due to lack of planning.
If you know you have a holiday party on Saturday night, PLAN FOR IT! Make sure you are hydrating and eating well the the day of the party. Then enjoy yourself, get some sleep, then start the next day with a healthy breakfast and maybe something active to shake off the headache that tends to come from too many sweets or spiked eggnogs. Avoid the urge to use a social event as an excuse for an entire 48 hour window! Have a good time, then get back at making healthier choices at the very next opportunity!
3. Build a Rest Day into Your Weekend
We need rest days every 3-4 for days to help us recover properly, so why not plan for one of them to fall on the weekend? You can either plan a full rest day, or even better find something fun to do with friends and make it an active rest day! Maybe it’s a walk with your dog through a local park, going sledding with your kids, try an escape room or throwing axes. There are lots of new places popping up that don’t require a drink to socialize! Another great rest day activity is meal prep! Use one of those days to prep some healthy meals so you are setting yourself up for the week (or weekend) as best you can! Having a plan for meals reduces the chances of hitting the drive through once hanger strikes.
4. Host a healthy dinner party or potluck!
There are lots of delicious and nutritious foods out there, and it is easiest to take control of the meal yourself so why not share with friends! If you have been working on your health, odds are your friends know. Why not invite them over for a healthy meal to thank them for their support. And you can even show them that being healthy doesn’t mean you have to just take supplements and eat cardboard. You can also host a healthy potluck, have everyone make extra and divide up the leftovers. It’s basically meal prep done for you with more variety!
5. Give Yourself Some Grace
If you do stay out later and have a few more beers (or pizzas) then you had planned on, that is ok. It happens to all of us, we are human and some nights are just too damn fun! Do you want to repeat that again the next day cause “screw it I’ll start again Monday!”? Of course not, but there is no need to beat yourself up over the past. Often times the guilt we feel over “failing” ourselves with a bad nutritional choice can be enough for us to throw in the towel. But why?! You have been working SO hard, and doing so many other AMAZING things, don’t let an extra slice of pizza stop all of that! I like to think of a healthy meal after a not so healthy night out as a way to get to feeling better faster. I know if I eat all the leftover pizza I will be feeling crappy again tomorrow, so why go through it again and loose more time? I want to feel better
CrossFit, at the best of times, has a stigma of being the workout regimen for the insane, balls to the wall, would rather puke than rest individuals. Yes, it can be intense but it’s all a matter of personal choice. But the general population does not see that. Now take a woman who does CrossFit and tell her she’s pregnant.
Pregnancy, back in the day, meant a woman was to stay in bed and do nothing except grow a baby. Slowly through time, women were allowed to walk around and do the bare minimum, but don’t strain yourself, sweetheart. Fast forward through the centuries to today when everyone has a theory, insight, or, best of all, an opinion on how or if a pregnant woman can approach exercise.
What people need to understand, from what I experienced during pregnancy, is that the level of intensity a pregnant woman can work out at is dependent on that woman and her baby. That’s it. One pregnancy is not the same as the next. It never has been and never will be.
I was lucky enough to have an OBGYN who stayed active during her pregnancies and recommended I keep doing what I was doing during mine. Her only advice was to watch my heart rate and listen to my body. She recommended this not only because of her experiences but also because I had been doing CrossFit faithfully for 2 years when I got pregnant. My body was used to the intensity; I had self-awareness built up to know when to go hard or dial it back. The takeaway here is that I could keep doing CrossFit through pregnancy because it was familiar. Pregnancy is NOT a good time to start Crossfit if you’ve not done it before.
The first trimester was a learning experience.
As much as I wanted WODs to be business as usual, it became more apparent that adjustments needed to be made. During the 2019 Open, I did the workouts the best I could but found that my heart rate would get way too high to keep the baby safe. A woman’s heart rate naturally gets higher during pregnancy to accommodate the little alien and all the extra blood in the body. Weights went down slightly on all my lifts. The first three months were all about learning to play the same game but with new rules.
The second trimester is when the belly starts to form. As weird as it sounds, it’s about re-learning how to move through familiar movements. Once my bump started to show up, I had to adjust my position in my squats. All my extra weight was on the front of my body, forcing me to send the rest of my weight further into my heels. Modifications started coming into play. The beauty of CrossFit is that mods can be made without sacrificing intensity. I kept doing box jumps and double unders until they became cumbersome and uncomfortable. Then I did weighted step ups or went on the assault bike instead of using a rope. Running was almost completely replaced with rowing or biking. I always watched my heart rate and made movement choices based on what was best for me and my little girl.
Things got frustrating in the third trimester.
Burpees were long gone, most barbell movements were replaced by dumbbells, and my beloved wall balls were downsized from the Rx 14 pounds to 10. Pregnancy is psychological as well as physical, so through all the adjustments that I almost felt insulted by, I reminded myself that this was for a greater good.
My last CrossFit workout was 3 days before I went into labor.
I’m proud to say that I was able to attend Crossfit WODs at least 12 times per month each month of my third trimester. That was possible because we did it the smart way. My coach knows my mindset and knew how to communicate with me when I wanted to crush a WOD but he knew I shouldn’t. He made each workout approachable for a pregnant person without it being too simple, keeping my fragile ego intact. Looking at you, Baby Traps.
Another helpful factor was having an OB that understood my lifestyle and goals.
This, obviously, isn’t something a gym can provide as they are not doctors, but it is important to have a doctor who supports you. If my OB had said no working out during pregnancy, I would have gone insane. Working out during pregnancy is mental as much as physical. It gives you a sense of normalcy when everything else is going upside down.
The last important ingredient is to have a great support system.
Surround yourself with people who know your pregnancy and postpartum fitness goals. My pregnancy goals were to keep from gaining a ton of preggo weight, (which I ultimately had no control over), and to stay sane through the mind-numbing, endorphins-producing “cult” of CrossFit. My postpartum goals, which will be attacked as soon as my doctor says it’s cool, are to go as hard as my body will let me and allow myself time to get back to where I was as far as performance.
It’s important to note that this is a reflection of only one pregnancy, mine. I had an incredibly easy pregnancy that allowed me to keep moving at the speed I was used to. That’s not the situation for everybody. Some women are high-risk pregnancies and need to scale earlier or more drastically. And CrossFit allows for that. There are women who become so flexible during pregnancy that lifting the loads they are used to is dangerous. They can maintain the intensity by modifying the movement and CrossFit allows for that.
Moral of this long story:
If you know of a pregnant woman doing CrossFit, support her. She has talked with her doctors and coaches and is doing what she needs to do. She will scale as she needs to, rest as she needs to, and perform her best. Outside opinions are not necessary. In fact, applause to all the pregnant women, past, present, and future, who endured the CrossFit stigma as well as the endless opinions about safe fitness during pregnancy. You were strong before but, damn, you’re titans now.
As for myself, I can’t wait to get back and annihilate some girl WODs. Specifically Karen, Kelly, Cindy, Barbara, Helen, Annie, and Fran. Because after labor, nothing can hurt me now.
Emily is the head Flux Coach, and our resident Icehouse Dottir. When Emily isn’t coaching Flux, she is working on elevating her own fitness & yoga game, sketching some badass tattoos for friends, or getting ink done herself.
Goals can be scary. Even more terrifying when we put a deadline on them. Why is that? It’s scary because it takes comitment to make those goals happen, and the truth is no one else can do the work for you to make it happen. When you put your goals out into the universe, you have just taken the first step to making it a reality. In this blog im going to talk about how to set a goal, and then make it a reality. We will be following a common principle called SMART goals, with a few added steps that we here at Icehouse believe really “bring the magic.”
Step 1: Chose a Goal
This can be be anything, literally anything. It just has to be real. For the sake of the blog, I’m going to use something that we often hear. “I want to get in shape, I want to get jacked, I want to get toned, I want to get fit, I want to look good and feel good.” All of these mean the same thing, and are a great goal to have. But lack a few key components that can take them from a good goal, to a great one.
Step 2: Get Specific
When I say get specific, I mean what does that look like. I want to get in shape can mean a lot of things. Being “in shape” is very different for a strongman competitor vs. a competitive CrossFit athlete. For most of us this simply means, gaining muscle, and losing body fat. We have now taken our next step in setting a goal. We have morphed “I want to get fit” into “I want to gain muscle and lose body fat.” Another example might be, taking “I want to be a better basketball player” and morphing it into “I want to be better at shooting, or dribbling, or passing.”
Step 3: Make it Measurable
With the goal of losing body fat and gaining muscle we can measure that by getting on the inbody scanner. We can take progress pictures. You can even take body measurements. Find a data set, and get tracking! We now have a goal, and a way to measure your progress. The stats will not lie, if you are not making progress. you will be able to see it in your tracking.
Step 4: Is it Attainable?
There are certian things that are out of your control. This is not an excuse to not set the bar high for yourself. For example Navy Seal recruits must be between the age of 17 and 28. If you are 29, you will not be allowed into training. Thats out of your control. Thats the type of thing that I am looking at for attainability.
Step 4: Set Realistic Expectations
I’m not talking about the goal as a whole. Who am I to tell you that you can’t accomplish something? If you truly belive that you can, then it doesn’t matter what anyone tells you. I’m talking about being realistic about the time, and work that it will take to accomplish your goals. With the goal of gaining muscle and losing bodyfat, it is unrealistic to think you will trade 30 lbs of excess bodyfat for 30 lbs of fresh lean muscle in a month. It just doesn’t work that way. You are not going to see results eating pizza and drinking beer for every meal. Lets say you have 30 lbs of fat to lose. With excellent nutrition and consistent exercise you can expect to loose 1-2 lb a week. That means around 4 months at the quickest and 8 months on the slower side with both nutrition and exercise dialed in. Sure you see some people try a new fad diet and lose 30 lbs in a month. More often than not they gain most of it back in a few more months. Muscle is even harder to gain, that reqires not only a balance of eating enough to grow muscles, but not so much that you gain a bunch of fat with it. Any mis-steps and you add time to your goal. You’re going to have to eat your meal prep sometimes instead of going out to eat, and you are going to have to go to the gym when you don’t feel like it. How bad do you “Want to get in shape?”
Step 5: Give it a Time Domain
Now that we have made the goal specific, measurable, attainable, and have set realistic expectations, we are ready to give it a time frame. Be realistic with your timeframes and do not set yourself up for failure. We know the time that its going to take if we do everything right, but we are human, and we need to have a few things to keep us sane. So knowing its going to take 8 months minimum, lets set the time frame of next year. (It is October now, so I will use next October.) Our goal then becomes, “By next October, I want to loose 30 Lbs of fat, and gain 10 Lbs of muscle.” BOOM we have a vision people! That means we had better get to work. Not tomorrow. TODAY.
Step 6: No more “I want to.”
When you use the words “I want to.” You allow yourself the chance to fail. Quit it. You are better than that and you owe it to yourself to believe in your ability. If you don’t truly believe deep down in your heart that you can do something. Then don’t make it a goal. We have now changed our goal from “I want to get fit.” To “By next October, I WILL lose 30 lbs of fat, and gain 10 lbs of muscle.” That is starting to look like something!
Step 7: Have a Why
If you can not look me in the eye when I ask you why you want to get fit, and tell me with pride your reason behind the goal, then you have not dug deep enough. Everyone has a different why. I will never be able to find your why. You’re gonna have to dig that one up on your own, and it may change over time. Attach your why to your goal and it becomes extremely powerful. “By next October, I will lose 30 lbs of fat, and gain 10 lbs of muscle, because if I don’t, my children will not get to grow up with a parent that could play with them.” Pretty motivating, right?
Step 8: Lay Out Your Plan
A goal without a plan is like trying to take on a house fire with a squirt gun. How are you going to reach your goal. You already know what it’s going to take. So lay it out, and get the help that you need. “By next October, I’m going to loose 30 lbs of fat and gain 30 lbs of muscle. Because if I don’t my children will not get to grow up with a parent that can play with them. I will go to the Icehouse Fit 3x a week because the coaches care about me, and the members help hold me accountable. I am going to get 6 months of nutrition coaching from because that will teach me how to eat healthy and sustainibly for the rest of my life.”
Why We Need Goals
Keep this blog in mind when you fill out your next goals sheet. It is important that you take some time and really fill them out with a great goal so that we can help you. Without knowing your goals, and why you chose them it is extremely difficult for us to motivate you in the way that you need, it is difficult for you to motivate yourself without sharing your goals with someone who understands and truly wants to help. When you turn in your goals to your Primary Coach, be sure to use some of the things you have learned in this blog. You, and your coach need more than “I want to get fit.”
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.