Iron Nomad Fitness, Nampa, ID (2026)

01/01/2020

How can you become the smaller statistic this year?

You know, the one that follows through and crushes your goals you set, ummm…..TODAY.

This day is about creating, dreaming, and planning out the year ahead. This year however, let’s make it bigger. MORE unreasonable.

Scare yourself a little, it’s good for you.

Write down EXACTLY what you want your life to look like in 5, 10, and 20 years even. The more specific you can be, the more powerful the process of setting goals becomes.

Give yourself powerful “because” statements. Really hone in on why you want these things for your life.

When we have these things written down they become real, so buy a journal and put pen to paper.

The next part is your homework—

Once you have some powerful things written down, think about and write down the characteristics of the person who would accomplish such goals.

What are their daily habits like?

What kind of choices do they make?

How do they take care of themselves?

Now we work backwards.

We do this by creating STRONG HABITS. The anchor for success in your daily life. Things that are your non-negotiables and help you become the person that will accomplish what you wrote down today.

This process and way more are inside Iron Forged Athlete. The 8-week program that teaches you the principles of success in health and strength. Lay down the foundation and have a strong body and life forever.

Link in Bio or DM me for more info.

#2020

11/18/2019

3 Ways to Improve Your Mindset TODAY

1. Language

We have all had self-sabotaging thoughts. Some of us more than others. If you can learn to master the way that you speak to yourself, your whole reality will change. Our language is full of negations, “can’t” being a chief among them. What if everytime you told yourself you couldn’t do something, you added the word “yet” to the end of the sentence?

2. Breathe

You knew I would get here at some point. By learning to harness the natural power of your own breath you can; reduce stress, improve mood, get better sleep, digest food better, and a multitude of other things. Start by doing this simple exercise right now...Take a 3 second inhale, and exhale for 6 seconds. Repeat 5-8 times. Notice how you can no longer focus on anything but your breath. That my friend, is meditation. That’s it!

3. Write

There is something truly powerful about just writing all of the thoughts you have down on paper. It can be messy. It can be incoherent for another person to read. The point is to give you an opportunity to organize your own thoughts. Read the things you write back to yourself and see if you notice a pattern in your thought processes. Once the pen hits paper, you’ll have a hard time slowing down. Let it flow.

Comment below and let me know which one you try first.

10/16/2019

Why you SHOULDN’T listen to your body…

At least, not yet.

First, I will say that I have gone through a bit of a personal revelation the last couple of months when it comes to feeling and actually understanding what my body is saying.

This is why I believe the phrase, “Listen to your body,” is crap for most people.

I’m guilty of saying it to clients and friends.

Sure, it sounds great.

Here is the problem.

Most people don’t speak the same language as their bodies.

It’s no different than speaking a different language than someone you’re actually having a conversation with.

Pretty difficult, right?

You might be able to pick up on a couple of cues here and there, but ultimately its a crap-shoot.

In order to become fluent, you have to put in work to understand the language.

Study the inflections.

The structure.

Without learning these things, you really don’t have a clue what your body is saying to you.

It takes time and focus.

But until you learn the language, you will likely be spinning in circles, wondering why there hasn’t been any lasting progress.

If you’re ready to learn the language, I’ll teach you how to start the conversation.

Send me a message or set up a Discovery Call in my bio, we’ll make you fluent.

07/26/2019

| Sunshine, Sunshine is Fine |

Continuing the theme from earlier in the week--we are looking at some uncommon aspects of health that you can begin to take notice of. Things that may not fit in the normal “fitness-y” bubble.

With this post we’re talking about light, more specifically, SUNLIGHT.

This includes getting light on your skin and in your eyes, which is especially important for a population of people who spend so much time indoors.

Getting quality sunlight will help improve Vitamin D, sleep, skin health, and several other aspects of our health. The two best times of the day two get sunlight in are within 30 minutes of sunrise and sunset (pictured.)

After sunset, try to limit your use of blue light devices like screens of any kind. The blue light from these devices can affect sleep quality and recovery. Instead, read a book or sit by a fire outside if you’ve got a pit. Notice how much better you sleep afterward.

Get outside, people!

P.S- Sunshine is more than “fine” obviously. It's just a dope Atmosphere song.

07/22/2019

| Always be a White Belt |

Health and fitness as a lifestyle tends to get put in a bunch of different boxes.

It’s usually based on exercise or nutrition.

We’re realizing more and more that these two things, while important, are only a fraction of a very big puzzle.

This week, we’re going to touch on some of the other things you can implement into your life to expand those parameters, and look at health a little differently.

Starting this conversation is the idea of skill development.

Yes, that can mean new skills in the gym, but think broader than that. Challenge your body and mind in an unknown environment. Go to a dance class, try a martial art, or learn how to skateboard.

For me, archery has been the skill that has enveloped me for the last couple of years. It requires patience, strength, technique, and being ok with being terrible for a while. I plan on putting this new skill to use so I can fill up our freezer with meat.

Learning and practicing new skills keeps our minds sharp, and keeps us in tune with the needs and demands of our bodies. If we approach life with the mindset of always being a white belt, wanting to approach new things as a beginner and learn, we are all much healthier.

07/19/2019

|More than the Workout- Pt. 2|

Earlier in the week we talked about training to become healthier and more useful humans in our lives OUTSIDE of the gym.

One of the best ways we can do this is to incorporate more movement throughout the rest of your day, not just in the 1-hour window you workout.

Keep in mind, these “movement snacks,” don’t have to be actual workouts. But every couple of hours, spend five minutes--stand up, do some squats, push ups, and planks. Go for a short 10 minute walk, or just do some basic stretches to get blood moving.

Movement capacity works like compound interest. Spend several small amounts of time every day, and over time they add up in big ways to better movement, healthier joints, and overall improved health.

Pavel Tsatsouline calls this approach, “greasing the groove.” You will accumulate more time in these positions and learning new skills, and the results will come. Make it part of your day, and it will become your lifestyle.

07/15/2019

|More than the Workout|

Training and working out have become something that we do to get better at training and working out.

Seems confusing.

So much of fitness now revolves around the score on the whiteboard or the weight on the bar.

If you are someone who is training to compete in these things, then obviously that matters to you.

Most of us just want to feel better, look better, and enjoy life OUTSIDE of the gym.

Let’s approach training with the intention to be highly functioning humans with the strength and capacity to handle pretty much anything. Prioritize moving safely and properly, no matter the load or intensity.

We’re playing the long game here.

What have you done with your health and fitness lately?

07/10/2019

Let’s paint a picture.

You come in to a gym or find a coach (ahem) to work with to get you to reach your health goals and feel better than you have in your life.

You come in to sit down with that coach, let’s say its me, for your first goal setting session/assessment.

As you begin to tell me your goals and dreams, I follow up each statement with something like...

“Yeah but you’ve never really been fit before, so I’m not sure you can do this.”

Or…

“It’s probably not very realistic for you to set some of these goals.”

Or even…

“Well you’ve tried and failed at this before, so…”

You would walk out of there so fast! I wouldn’t be surprised if you threw something in my face and yelled on your way out.

And yet…

This is how so many talk to themselves, ALL DAY LONG.

Can you even fathom what kind of effect that much negativity has on your self-esteem?

Treat your body like you care about it.

Change the way you speak to yourself, and watch how you have a better appreciation for your body, your mind, and the process of getting healthy.

If you’re ready to make the switch and learn how to do just that, send me a DM.

07/08/2019

More isn’t better.

Years ago, I used to frame my training around the concept of “more.”

More workouts.

More supplements.

More weight on the bar.

When you’re twenty none of that really matters, and I’m sure you can guess what ended up happening with that mindset. I experienced some completely avoidable injuries that put me down for a while, both physically and mentally.

I was upset that I couldn’t train and eat how I used to (that’s part of getting older.)

What I came to realize was that I didn’t need 8-10 hard workouts per week to stay in good shape. Right now I average 2-3 hard workouts a week, sometimes 1-2. What I do now is focus on BETTER movement and listening to the actual things my body is telling me.

I spend most of my workouts doing things that leave me feeling energized. I work a lot on proper core stability through carries, get-ups, and rotational work with objects like the mace, kettlebells or some med balls. There’s a lot of crawling, a LOT of walking, and every once in a while I’ll get a good arm pump session in (because everyone loves a good pump.)

On the days I want to lift heavy and hard, I do just that. My attention is laser focused on the movement at hand and I still push my body to the outer limits of capability.

I feel better than I have in years, I’m still just as strong as I have been in the past and I can still go for a hike or play spike ball with some friends and feel fresh.

I’m enjoying training again, and that is the key to longevity.

Better is better.

06/19/2019

Only a few more days…

We are starting the first round of a new 8-Week program next week and we still have a few spots available to join in.

This is going to be a really in-depth and holistic look at health and fitness. My goal is to guide you through the eight weeks and give you the tools to implement positive practices in your life. The point of this program is not to give you a restrictive diet and kill you with exercise for wight weeks in an attempt to fast-track results, because that doesn't work.

You are going to learn how you can craft your own healthy life in a way specific to you.

And you'll get great results!

We are limiting the entries, but there are still a few spots left to join in on this round.

The next time we do this might look completely different, so if you are ready to use this summer to make positive changes and get great results, get on it!

Message me to set up a quick, 30-minute call where I'll give you all of the details about the program, and give you a little coaching as well!

Keep crushing the week.

05/23/2019

Simplify.

Having been training for close to 15 years now, I can promise you that I have tried just about every iteration of exercise that exists.

I take that back, I have yet to follow along to Jane Fonda. (I'll add that to my to-do's)

One of the biggest takeaways I can share with you throughout this time is that it does not have to be complex to be effective.

Usually, its the opposite.

The age of Instagram has made basic movements and quality of movement a novelty in the exercise world. When in it should be the norm.

We get pounded daily with the most impressive of things from everyone. You see all of the MAX deadlifts, handstand walks, muscle ups, and crazy feats of strength that 99.999% of the population will never and should never attempt in their life.

But, that's what gets the likes right?

What doesn’t get the likes is where the most progress is made. Basics will ALWAYS be effective.

Movement quality is eternal.

Do heavy carries of all kinds, push sleds, walk, do push ups, air squats, and planks.

PERFECTLY.

I promise you'll be the fittest you've ever been.

@ Iron Nomad Fitness

05/20/2019

Write it DOWN.

You have goals. It could be career goals, health goals, finance goals, it doesn’t matter. If you’re not writing it down, you’re missing out on a simple but powerful momentum builder to reaching them.

Not in a Word doc or in Evernote. Grab paper and write it down.

Be SPECIFIC.

Writing down vague ideas of goals gives you an out for not reaching them. We want to be as absolutely specific as possible. Down the the date you want to achieve it by.

This can be daunting for you, but I’m giving you permission to dream as big and unreasonable as you can while writing these.

Think super long term.

DECADES EVEN.

Have fun with it! It’s your life, so put the things in place that give you the best chance to reaching these goals.

This is a continuous process. Revisit what you wrote and your goals could change in 6 months.

That’s because YOU will be different in 6 months, and that’s ok!

If you’re ready to take that step and begin your transformation, I’m ready to help.

We’ll build something, together, that you will be proud of.

Move STRONG friend,

Ross

Iron Nomad Fitness

01/01/2020

11/18/2019

10/16/2019

07/26/2019

07/22/2019

07/19/2019

07/15/2019

07/10/2019

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06/19/2019

05/23/2019

05/20/2019

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