Icehouse Fit: Recent Episodes
Icehouse Fit
We are pulling back the curtain on Icehouse Fit, get to know the coaches, our athletes, the method behind our madness and what makes us all special đȘđŠ
Coach Mo and Coach Jeremy talk about the number of times they say, "yes, and". They talk about language inside the fitness realm and language in real life and how to drop the "but".Â
Talking about Empower more today! Today Coach Mo and Coach Jeremy talk to the coaches of the Empower program, Coach Elli and Coach Rumble! This is a fun episode to get to know us a little bit more and what we are excited for!Â
Today Coach Mo and Coach Jeremy talk about the tools of recovery - specifically hot and cold! Think saunas and cold plunges! Its a good one folks!Â
This is very exciting! Coach Mo and Coach Jeremy talk about the new offering at Icehouse Fit: Empower!
Ever heard of OR know you're a: Dooms Day Scroller? Do you have Scrolliosis? Comparison is the thief of joy. This old adage gets discussed and elaborated on by Coach Mo and Coach Jeremy! While still discussing fitness, mindset, recovery and nutrition. Take a listen and find out what Coach Mo's favorite movies are as well!Â
Coach Mo and Coach Jeremy get back to talking about fitness! Well, not alllllll about the fitness! They talk about the season, time blocking and how to plan your week to feel your best during your day, week, months....years! Taking a look at your life, lifestyle and optimizing being an awesome human.Â
Keep Calm and Stay Weird! When we say weird, we mean normalizing things like feelings, thoughts, your authenticity...you know, being You. You will definitely want to listen to this one!!!Â
Coach Mo and Coach Jeremy talk about what a coach is, who they are to you and what they do for YOU! It's a great episode for an inside look into our coaching processes and how we do things at Icehouse!Â
Coach Mo and Coach Jeremy get to talking about the basics. WAIT...what are the basics???? Well, listen in to understand them better and get some good advice on keeping it basic!Â
Oh yeah, NUTRITION!! Coach Mo and Coach Jeremy talk about what nutrition is and how it affects every aspect of our lives! Food is the kick start to a journey, the journey of longevity. Hang out and listen in! This one is a good one!
Coach Mo and Coach Jeremy talk what it means to live in the space of regenerative wellness. Coach Mo's speaks into her journey into regenerative farming (yes, farming) research and how it impacts our health, our wellness and the parallels the values of Icehouse!
Holiday season....it's upon us. Coach Mo and Coach Jeremy have an all encompassing chat about the holidays and our 4 pillars of health. It's a great conversation about intention and how to thrive during the holiday times.Â
Coach Mo and Coach JG get really nerdy in the world of words. Our language choices impact us in ways that we usually ignore. It's a major factor in what our mindset looks like, and if you've listened to any of our other podcasts you'll know that we believe that your mindset carries over to our other 3 pillars as well (fitness, nutrition, recovery).
This week we cover the basic components of language. Types of words and phrases that tear us down, and types of words and phrases that build us up.
We have a simple saying around Icehouse - Change your words, change your mind!
In this episode, Coach Mo and Coach Jeremy discuss winter...it is coming! They touch on ways to keep moving and maintaining your goals through the cold season in the Northern Midwest!Â
Coach Mo and Coach Jeremy talk about pain. They talk about all areas of pain, what it is, how it happens and what you can do to get out of pain. Listen if you have ever had chronic pain from overuse, sports injuries, lifting injuries OR even stubbed your toe, this episode is for you!!Â
Fitness in the Health Equation! Coach Mo and Coach Jeremy discuss the realm of fitness in health and what it really means to use our fitness to drive our health.Â
This week we talk all things around crafting a good routine in your life. Primarily a great evening routine and morning routine. Why these are a crucial part to not only great recovery, why they are also great for fostering a healthy mindset and balance in life. Coach Mo and Jeremy share their respective strategies and how you can start to weave these into your life.
Are you feeling stuck? Have you tried everything to "stay on-track" in your life? Coach Mo and Coach Jeremy have a real conversation on what that means and how to start getting "un-stuck"...listen in today!
Recovery from exercise has been a hot topic over the past couple of years with more and more athletes and professionals talking about ways to recover better. Coach Mo and Coach Jeremy talk all things breath and recovery on this episode of the Icehouse Fit Podcast!
Coach Mo and Coach Jeremy discuss the Icehouse method to nutrition. Simple, healthy and effective ways to eat healthy and still live a full life.Â
Coach Mo and Coach Jeremy talk about high level goal setting and how writing them down can drive you towards the reality of hitting those goals! Coach Jeremy gives you the clear process of how to write, frame, follow-through and create the life you want.Â
Pt.2 of the RPE talk that Coach Sara and Coach Jeremy started last week! They discuss how intensity, longevity and performance all effect our lives and fitness.Â
What is RPE and why do we use this instead of programming a weight or a percentage? You can find out more in this episode and how switching to an RPE scale can elevate your training.Â
How your language influences you daily and how it effects your personal growth and mindset.
Coach Sara and Coach Jeremy discuss the Hierarchy of Needs when training and making sure that you're prioritizing things that your body needs for longevity in the right ways.
Have you ever come off of an intensely stressful day or an absolutely brutal workout and wonder why you feel absolutely WRECKED the next day? Listen in to find out how that stress may be pushing you past your capacity.
Coach Sara and Coach Jeremy break down the simple steps that you can take to make changes to reach your goals.
Since we are launching this podcast into the world, we wanted to introduce ourselves and give a peek into what you can expect from us here at Icehouse Fit!
We've brought it up time after time, in order to make big changes, we have to start with just ONE thing.
Take a listen to Nick and I chat about the ONE thing that was a huge game-changer for him during COVID Quarantine that helped him get back on the path
How do you do it? Â Today we find out how Icehouse Online athlete, Tammy Aronson sets up herself up for great sleep with a simple and effective night time routine, enjoy!
Icehouse Online athlete Kelli Bourke shares the morning routine that allows her to win the day!
(Spoiler alert: get into some nature)Â
Today we are chatting with Icehouse Fit athlete Nick Williams. Â
Take a listen to Nick's journey with us from 6 Week Challenger (just like Coach Jeremy) to quickly approaching his 3rd Anniversary with us, in the best physical and emotional states of his life
Everyone's journey is unique but in that, we find our universality, enjoy!
We are joined today by Icehouse Online athlete Kelli Bourke, and chatted about this thing that happens to most folks as we near mid-ish life...
Have you ever drawn a blank when someone asked you what you do for fun? Â Do you want to change that?
Welcome aboard, keep listening :)Â
If you've ever tried and failed at encouraging the people in your life to adopt healthy habits this episode is for you.
I've been there, and will talk about how I have changed my mindest around being a "problem solver"
We talk about habits all the time, today we break them down into their pieces and parts to set the stage in future episodes where we'll talk about how to build helpful habits and break unhelpful ones
Today we're chatting with Tammy Aronson, who I like to call the "Mayor" of the Microsoft Campus here in Fargo she has been in the Icehouse Universe for over a year, starting as a 6 Week Challenger working out at Icehouse and after our initial quarantine, transitioned to our Online track without skipping a beat. Â
Today we'll talk consistency...and how to take it from seemingly impossible to effortlessÂ
Coach Skeds talks about her journey as a recovering perfectionist, and how changing just â1 Thingâ has been the key to her mindset shift on change
Weâll chat about what to eat, before and after your workouts đȘ. Disclaimer: Everyoneâs nutrition is unique, you have to listen to what your body is telling you specifically. Give us a shout if you have specific questions about what may be right for you đ
Youâve done it, many Monday mornings...decide over the weekend that youâre ready to âmake a changeâ and youâre whole life is turned upside down....It doesnât have to be that way...take a listen
What do you do if you're in a position to offer some emotional support to another person? Â If you freeze and feel at a complete loss taka a trip with us.
Kelli Bourke is an Icehouse Online athlete and has 20+ years of experience in special education in Fargo Public Schools, she brings a wealth of perspective, enjoy the episode
Having a positive mindset doesn't mean you have to wear rose-colored glasses and sing about sunshine and rainbows...There are small, subtle steps that you can take that will change the game for you!
There's a method to our madness here at Icehouse Fit and it's driven off of an Athlete Hierarchy of Needs. Â We take into account 4 critical items to get you the most bang for your buck and help get you to your goals as effectively as possible, take a listen
In this episode, Coach Cierra lays out her morning routine and how she uses that to win the day, and she give us the "1 Thing" to do if you're just trying to get started
If you have ever had a "tweak", strain or injury it's because you asked your body to do something that it didn't have the capacity to do at the time you asked it to do that (I'm looking at you heavy deadlifts on no sleep...) Â Today, Coach Jordan talks with us about the relationship between load (stress, activity, life) and capacity (our ability to do the things that we task ourselves with)
In this episode we reveal some of the soul behind our new logo. Web of Wyrd is a symbol in Norse culture that displays just how past, present and future intertwine. Decisions of the past led you to where you are now, and decisions of right now will determine your future...Who do you want to be? You write that story with your actions today đȘ
Today we are joined by Coach Jordan, he is an integral part of the Icehouse Fit staff and we talk through a tool that we use regularly to co-create tasks and habits with our athletes to help get them to their goals, the Positivity Tree, enjoy!
Today we are joined by Coach Cierra, and she breaks down the myth most athletes have before they join Icehouse Fit, and that is the feeling that they're not worth the time or money investment...it's not something most folks come right out and say, but the message is conveyed loud and clear. Here's the deal: Â You are worth the investment, we are all worth the investment take a listen
In this episode, we'll meet Coach Jeremy and hear how he went from being an Icehouse 6 Week Challenger to an Icehouse Coach and one of the leaders of Icehouse Barbell
We'll also learn more about our Olympic weight lifting program and what we offer
Icehouse Fit's very own Coach Shots shares the morning routine that allows her to win the day!Â
(spoiler alert: her "morning" starts the night before)
Ever wonder what the heck acronyms mean in the workouts we deliver to you via SugarWOD? Â Well we've developed a series to demystify our language, today's topic: "For Quality"
Today we're joined by Icehouse Fit's very own Coach Shots, who shared her vast knowledge of home gym set up from her former life as a sales and solutions expert from PRX Performance. Â
- Should I build a home gym?
- Space considerations
- What to start with?
- Pro tips and tricks
This is an ongoing series of what coaches and members do to win their morning đȘ. Today, weâre hearing from Coach Skeds
What happens when your identity is so wrapped up in what you âdoâ...and what you âdoâ isnât working for you any longer...You are not alone. Inspired my the book âWhat Made Maddie Runâ by Kate Fagen (2017) we are opening a dialogue normalizing that lost feeling when you realize you have been doing the things that are âexpected of youâ and youâve lost yourself along the way... Today youâll hear one of Coach Skedsâ stories (leaving the Guard) You are not alone, itâs okay to get off the tracks and take a pause... letâs talk about it
Ever wonder what the heck acronyms mean in the workouts we deliver to you in SugarWOD? Â Well, we've devised a series designed to demystified our language, today's topic: "For Time" workoutsÂ
We are taking a different approach to change, and that is looking at the cost of not taking action. Realizing that NOT âmaking a decisionâ is, in fact making a decision...
What do we mean when we talk about âRecoveryâ? Take a listen to the 3 things we put under the âRecoveryâ umbrella
As a continuation of our âDemystify Seriesâ we are talking about running...what if you donât have known distances in your neighborhood? Iâve got you covered
Do you think you need to spend hours on a cardio machine to lose weight or run 30 miles a week to get fast...Are you going as hard and fast as you can to "win the workout" and feel like you only got to the "middle of the middle" performance-wise?Â
If this resonates with you, and you're frustrated and want to make a change, we're here to tell you... you have to be effective, and crushing yourself in the gym day after day isn't the most effective way
Ever wonder what the heck acronyms mean in the workouts we deliver to you in SugarWOD? Well, weâve devised a series designed to demystify our language, todayâs topic: EMOM (Every Minute on the Minute)
How do you know what you're doing matters? Â Take a listen and carve out 45mins this coming Sunday to set yourself up for the week by doing the things that matter most.
If what you're doing isn't giving you the results you've been looking for...it's time to find out why. Â
Diving right into a gym membership may not be what is best for your situation. Â If that's the case, we're laying out 4 tools/tips to get you started on the right path.
- 10,000 steps per day (if not 10,000) start where you can and build.
- My Fitness Pal, start using it to track what you're eating and then start dialing in your nutrition once your tracking consistently
- 1/2 your body weight in oz of water per day, if you're 150lbs, you need to drink 75oz of water a day, see how you feel, use it as a baseline and go from there
- 7hrs of sleep a night, once 7 is easy, go for 8 and maybe 9. Â Do what feels right, start with getting 7hrs and go from there.
Are you "workout out", but you feel like something's missing... are you doing the things that you think you should be doing, but you're still frustrated... You have to have a goal and some support, give this a listen, we got you.
Ever wonder what the heck acronyms mean in the workouts we deliver to you in SugarWOD? Well, weâve devised a series designed to demystify our language, todayâs topic AMRAP (As Many Rounds As Possible)
We ask a lot, what is your "why"...you might think you know your why, you might have not even thought about your why...and that's okay...until it isn't. If you're doing the things that you "think" you should be doing and you're feeling unfulfilled, it's time to do some deep work...Uncovering your why is NIGHT and DAY when you get thereÂ
Take a listen to my journey of finding my why to help you find yours too
Are you tired of modifying the same movement day after day after day after day. Â Do you skip workouts to avoid specific movements? Â
What do you tell yourself when you do that? Â Are you happy? Â Do you think you're too old, or "broken". Â
Let's first establish that you are never "broken", next we might be able to help, at the least we'll be able to give you information to give you an opportunity to make a better decision.
Whether you're at Icehouse Fit or across this big world, we have tools to help #wegotyou
Do you stop yourself from asking a question or asking for something that would make you more comfortable? Â
I sure have (and still do sometimes) take a listen to an example of what that looked like for me as a kid, how I started building a better habit and how you can too.Â
Most of us need more sleep than we are allowing ourselves, set the environment and set a routine weâll talk about how and why
In this episode we talk about enlisting accountability buddies as you start building new habits
I wanted to take today and introduce a variation on a common phrase talking about the greater community, enjoy đ
If you are in any kind of pain by doing daily tasks, this episode is for you. Iâll give you an overview of the greatest tool that we use at Icehouse to get and keep our members out of pain
Supplements are âhelpersâ for a healthy lifestyle, in this episode weâll talk about our âTop 3â Vitamin D3, Fish Oil, Protein
Weâll talk about 2 tools that we use at Icehouse Fit that set us apart and why that matters is you want to get out of pain or stay out of pain: Movement Screening and Strength Balance Test
Weâll talk about the âall in oneâ tool we use to deliver you amazing programming and also drive that digital community feel đȘ
If you have a scary big goal youâre afraid to talk about, you can achieve it. Iâll tell you my story (how this podcast came to be) and how you can do the same thing
Whatâs functional movement? You see it everywhere...at Icehouse Fit we want you to be able to live independently for as long as possible. Can you crawl, get up off the floor, balance on 1 foot, squat, reach overhead, step up 2 stair treads...? Why does that matter...if there are things you canât do because of pain or discomfort...itâs robbing you of life you could be living, itâs unacceptable, and we may be able to help
We chat about what to eat before and after workouts to get the most from both your training sessions and recovery đȘ
In this episode we tell you where to start in order to become the ultimate version of yourself. Sleep, Drink Water, Eat Real Food, Move Your Body, Play, Foster a Growth Mindset, Build Healthy Relationships.
When making a positive change, one wants to take a look at where they truly are, but Iâm here to tell you, itâs so important that you do, and how we do it at Icehouse Fit
Be More YOU//Make Good Choices//Go All In//Be Nice or Leave//If itâs not a âHELL YES!â, itâs a âNo.â
Welcome to our first episode! Let me a quick moment and introduce @The Icehouse Fit Podcastâ to you all. We are glad youâre heređ€. note: the name subject to change đ, send your suggestions to sarah@icehousefit.com