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Why Does It Take So Long??

A client came to me recently and said how badly she wanted to achieve their body composition goals and was frustrated that it was taking so long. “Why does it take so long to see the changes?” I had the opportunity to have an open and honest conversation about the importance of taking a long-term approach to our health and wellness goals and why the quick fix isn’t the way to go.

I will warn you that taking a long-term approach and truly taking the time to learn habits and make them part of a daily routine is not sexy and it is not quick. This stuff takes effort and time, and it is not a quick fix. 

Taking a long-term approach to improving our nutrition means we have intent, objectives, goals, and a mission to accomplish not only short-term goals but also long-term goals. The big picture mission is simple, we want to be happy, healthy, and strong – both mentally and physically. Being consistent with healthy habits like drinking water, exercising, sleeping, meal prepping, and eating real foods is key to accomplishing your long-term goals. When we take the time to learn these healthy habits, that is when we sustain healthy behaviors and we achieve the results we are so desperately seeking.  

Intent without action accomplishes nothing.

Many of us want to get to ideal body composition, losing weight and body fat. Setting those goals is the easy part. Being accountable for those goals and doing the smaller, often deemed “not so sexy” action items that lead to goal achievement is the hard part – and that’s where working with a nutrition coach in customized nutrition programs and participating in ongoing coaching programs over time is important.

First, let’s start with mapping out a long-term approach. Follow these 3 steps:

Step 1: Begin with the end in mind: What do you want to achieve? What will it take to get there?

Step 2: Start small. The little wins will snowball into larger wins down the hill. Consistency wins.

Step 3: Establish SMART Goals.

What’s a SMART goal? Glad you asked!

S – Specific; Should be simple and defined what you are going to do.

M – Measure; Tangible evidence so you can achieve the goal.

A – Attainable; They should push you just outside your comfort zone.

R – Results-Focused; Goals should measure outcomes, not activities.

T – Time-Bound; Goals should be linked to a time frame that creates a sense of urgency.

Here’s an example of what it looks like to map out nutrition goals over the course of a year:

I will eat a balanced breakfast using the plate method at least 4/7 days this week.

I will meal prep dinners with 3 compartment containers with balanced portions of lean proteins, green vegetables, healthy fats, and healthy carbohydrates for the next month to deal with busy times of the day.

I will eat balanced plates with lean proteins, green vegetables, healthy fats, and healthy carbohydrates, and have a glass of water instead of regular soda with that meal for at least 2 meals per day in the next 3 months.

In the next 6 months, I will log my meals daily to learn about my macronutrient balance, and work with my nutrition coach to stay accountable to losing 15 pounds in my customized nutrition coaching program.

This year, I will enlist the support of a coworker, family member, or friend at the gym as another accountability partner to make sure that we are eating healthy balanced meals 90% of the time, and getting to the gym at least 3-4 times per week.

I will work with my nutrition coach for at least a year to stay accountable to losing 30 pounds and 8% body fat in my customized nutrition coaching program.

It’s your turn! What does it look like for YOU to take a long-term approach when it comes to YOUR nutrition? 

Map it out, and book a free intro to sit down with your nutrition coach to get a plan in place for accomplishing your long term goals! If it sounds like its going to take a long time, remember that a nutrition coach will be there with you every step of the way. 

You can book a FREE INTRO HERE! We want to help YOU reach your true potential! 🙂

Work Hard, Eat Clean, Be Blessed!

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3 Signs You’re Following a Fad Diet

If you scroll through social media, you are bound to see hundreds or even thousands of posts about FAD diets, juice cleanses, detox teas and tons of other products marketed to promote rapid weight loss.

Dieting is a 72 billion dollar a year industry in the United States, so it is no wonder why diet culture marketing is so prevalent.

But what is a FAD diet? And how do you tell if you are following one? 

Here are 3 signs that you are following a FAD diet.  

  1. You have to cut out an entire food group to follow the diet. FAD diets are typically very restrictive.
  2. You are replacing real foods with supplements or shakes.
  3. Recommendations that promise a quick fix. FAD Diets usually promise dramatic results over a small period of time but don’t result in long-term weight loss.

With countless diets out there, we understand how overwhelming it can feel not knowing what diet is right for you. 

The truth is that you don’t need another “diet”. The key to long term success is using a sustainable, habit-based approach to consistently build healthier routines into their life, one step at a time. 

At CrossFit Unstoppable, we have helped over 30,000 people around the world take control of their health through our simple habit-based approach and individualized support with a nutrition coach. 

We want to help you too! Don’t get tricked by another FAD diet. Click the link below to book a free intro or apply for nutrition coaching with CrossFit Unstoppable today!

Work Hard, Eat Clean, Be Blessed!

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Boredom & Stress Eating

Boredom and Stress Eating

Have you ever gotten home from a long day at work and found yourself down a whole bag of chips or sleeve of cookies? Maybe after your long day with the kids you sit down and relax with a little mindless binge on Netflix and automatically turn into a bottomless pit that eats through the pantry like the Hungry, Hungry Caterpillar? Raise your hand, because we have all been there! 

In general, if you’re not hungry, you’re emotionally eating! According to research, a high boredom task increases the desire to snack and it was proposed that increases in eating may be used as an attempt to distract from an experience, in this case being bored or stressed! We often see this while sitting in front of the TV or computer, when feeling stressed about an upcoming deadline, or simply needing a mental break from certain tasks like writing emails. What situations do you find yourself snacking more even though you aren’t hungry? Did you take the time to check in with yourself first? 

Just because boredom or stress eating is common, it does NOT mean we have to keep doing it! Here are 5 strategies to help you overcome this habit: 

  1. Fix your mindset 

This is KEY! Instead of thinking thoughts associated with a negative emotion, try turning it positive. Instead of “this is boring” or “this is awful, I hate answering emails all day”, try asking yourself “how can I make this more enjoyable” or thinking, “Everyone has to do some tasks they don’t want to do in life, this is just one of those for me!” While this may seem small, changing negative emotions to positive just by mindset will make a world of difference! 

  1. Closet cleanout

Out of sight, out of mind! Don’t allow your junk food to be so easily available. Choose to get rid of them, place them in high cabinets, or even the freezer!

  1. Change up your routine

Winding down with TV at the end of the day? Decide how many episodes you are going to watch and think about setting an alarm. Rather than snacking, bring a water or seltzer to keep your hand busy. Getting more bored? Move to a different, more stimulating task. 

  1. Learn your hunger & fullness cues

Take the time to check in with yourself and evaluate if you are truly hungry or just bored! Don’t eat until you’re full and SLOW DOWN! It takes time for your brain to get the signal from your stomach that you’ve had enough. 

  1. Practice mindful stress management

This is as easy as remembering “STOP”! Slow down, Take a breath, Observe how you are feeling/thinking and why, Proceed while considering multiple possibilities. 

Stress and boredom eating can create a cycle of continued negative self-talk, thoughts, and feelings. Keep these 5 strategies in mind the next time you feel overwhelmed or sit down to unwind in front of the TV. If you are looking for more guidance to create a better mindset and healthy habits, schedule a time to speak with our nutrition coach to help you find the path to success! 

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The Perfect Smoothie!

  1. Add 8-10 ice cubes to the blender or 1 cup of frozen cauliflower rice
  2. Choose from each category
  3. Blend and enjoy
Liquid8 ozProteinFatsFruitsVeggies
Almond Milk
Low Fat Milk
Coconut Milk
Water
Soy Milk
Almond+ Coconut Milk Blend
½ cup Greek Yogurt
Protein Powder Serving
½ Cup Cottage Cheese
2 tsp. Almond Butter
2 tsp. Peanut Butter2 tsp. Avocado
2 Tbsp of Chia Seeds or Ground Flax Seeds
¼ Cup Coconut
1 Tbsp. Dark Chocolate Chips
1 cup Strawberries
½ Cup Blueberries
⅔ Cup Raspberries
1 Banana
1 Peach
1 Kiwi
½ Cup Pineapple
¾ Cup Mango
⅓ Cup Oatmeal
1 Cup Cherries
½ Cup Watermelon
2 Cups Spinach
2 Cups Kale
¼ Cup Chickpeas
1 Cup Carrot
½ Cup Cucumber
1 Cup Cooked Cauliflower
1 Cup Zucchini- skin removed
1 Cup Celery

You can also add these extras:

¼ tsp. Ground Turmeric

1 Tbsp. Ginger

1 teabag of Chai (take out the teabag)

1 tsp. Matcha Powder

½ tsp Cinnamon

1 tsp. Vanilla extract

Collagen Protein

Bone Broth Protein

Juice of 1 lemon and ½ Tbsp of Zest

Let us know what you came up with! 🙂

Work Hard, Eat Clean, Be Blessed!

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Need Help in the Kitchen??

4 Things You Need In Your Kitchen To Help You Lose Weight

#2 In The Most Important

Hey!

I know the thought of giving up part of your Sunday to meal prep can be daunting. It doesn’t have to be that way though! 

Nutrition coaching at CrossFit Unstoppable is designed to make it easy using some tricks that have helped over 10,000 people see amazing results. 

Here are 5 useful tools in the kitchen!

  1. Crockpot/Instant Pot >> https://amzn.to/2T0dGiW

Instant pots are like crockpots on steroids. The goal is that you set it and forget it! This allows you to throw some ingredients in there and continue prepping 1-2 other options to increase variety without having to do all the manual labor cooking. 

  1. Muffin Tin >> https://amzn.to/2SpEHY1

Some of our favorite recipes use a muffin tin, like the egg muffins and meatloaf muffins. This allows your prepped foods to be perfectly portioned in about 3 ounces. 

  1. Scale >> https://amzn.to/2IOCbe2

What we “think” is 4 ounces, if often not close when it comes to the guessing game. It’s important to dust off those measuring tools to ensure you aren’t getting too much or too little. Weight loss is about calories in vs calories out and we want to make sure if you are taking the time to prep, that you are eating the right quantity to see the results you are looking for!

  1. 3-Compartment Containers >> https://amzn.to/2BTaU4C

Once your food is prepped, take the few extra minutes to portion it out into contains so that your Sunday Meal Prep is truly, grab and go during the week. How often have you had great intentions buying food, maybe even cooking it and forgetting about it or letting it go to waste? We have ALL been there. Portioning your food into containers allows you to just grab and go when in a hurry or exhausted after a long day. 

We hope you have these tools, but if not, just start with one! Keep it simple and just take one step at a time!

How else can we help you?? Book a FREE INTRO to learn more about our nutrition programs!

Work Hard, Eat Clean, Be Blessed!

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Do This One Thing to Start Losing Weight TODAY!

Eat when you feel hungry and stop when you feel satisfied.

Sounds easy right? Well, guess what- it isn’t and the lifestyle of today doesn’t help make it any easier. So what can you do to ensure you do this one thing? Here are a few tips to get you started.

  1. In between meals, when you think you are hungry- try to drink a full glass of water, wait 10-15 minutes and see if you are still hungry.
  2. When your stomach is growling- eat whole foods comprised of vegetables, fruits, healthy carbs, lean protein, and healthy fat.
  3. Pay attention to your food and take your time when eating. If you scarf your food down in various ways and locations- you are not mindful of your food or your body.
  4. Enjoy your food. Take your time, smell it, taste it, chew slowly.
  5. Do something between bites- but don’t prep your fork for the next bite.
  6. Have a conversation with family or friends- but try to avoid the TV
  7. Most importantly pay attention to your body and STOP EATING when you are satisfied. Eating faster and sighing are both signs that you are satisfied.

It can take time to understand your body and realize when you are hungry or satisfied, but be patient and work towards eliminating unnecessary distractions. Don’t look at eating as something difficult or a chore- change your mindset to enjoy it by slowing down!

Work Hard, Eat Clean, Be Blessed!

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Transformation Tuesday!

 “I gained a bunch of weight in sobriety, just quit smoking, and now I needed to work on a healthy lifestyle. I had no idea the wonderful people I would meet and just how helpful they would be for me.

I’m on track with nutrition and it feels normal to eat healthy. That would have never happened without CFU and the nutrition program. I love the workouts the most though…I started gaining muscle and losing fat almost immediately after starting.


CFU really exceeded my expectations and you shouldn’t wait for the “right time”. Join TODAY! You won’t regret it!”

Today we would like to celebrate with Jennifer as she has accomplished amazing things in the past 3 months! Jennifer came in right before Christmas for a consult really unsure of what she needed to do so we worked out a plan for her.

She started with the Unstoppable Fitness Boot Camp program four days a week in late December (I wouldn’t let her wait until the new year 😉 ) She has found that she is strong and capable and wanted to add to her success so she joined our Nutrition program as well in mid-January. She will admit that she didn’t know how to eat healthy and she needed someone to help her with nutrition.

We got her on the right track and with this combo, she is headed towards great things! We (Aaron, Heather, Nikki and myself) as well as everyone else at CFU couldn’t be prouder of you, Jennifer! Keep up the amazing work! 🙂

If you would like to see similar results, set up a FREE INTRO! We want to help as many people as possible! P.S. You don’t have to be a member of CrossFit Unstoppable OR live in the Jefferson City area…we have remote and online training as well – how cool is that?!?

Work Hard, Eat Clean, Be Blessed!

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Tuesday Thoughts…

Sunday I had my 53rd birthday…holy smokes, where did that come from?? See, in my mind I think I’m still in my 30’s (although my body doesn’t agree some days 😉 ). Your mindset is soooo powerful in how your perceive your life to be.

If you have the wrong attitude about things going on your life, like “I’m never going to be able to get out of debt…”, “I’m never going to be able to lose weight…”, or “I’m never going to be able to find my dream job…” Chances are, you never will!

You can’t wait for the perfect moment to start something because life is never perfect, things might be good, but it’s never perfect. It takes baby steps in order for you to start something and one needs to realize anything that is a daunting task will be a marathon and not a sprint.

We tell our fitness and nutrition clients NOT to expect drastic weight loss overnight or even in 30 days because we want them to establish healthy habits in order to succeed. Think about all of the gimmicks out there where you can lose 10# in 10 days…how healthy do you think that is? Or “drink this drink for 30 days and watch the scale plummet!”…these things are not teaching you how to eat a balanced diet.

This is just my opinion, but whatever is natural should be the things that should be consumed. If it wasn’t made by God and from the earth, then most likely it isn’t good for your body. Now don’t get me wrong, I will consume things here and there that are not natural, but I have a good sense of how to eat. (Even though sometimes I indulge…but that’s okay because that is life!)

The important thing to remember here is that there will be ups and downs in one’s fitness/health journey, but if you know how to get back on track and WANT to get back on track, then there are ways to get there! Reach out if you would like to set up a FREE consult to figure out how to get back on track with your wellness journey! Book a FREE INTRO today so we can help! 🙂

Have a Great Tuesday!

Work Hard, Eat Clean, Be Blessed!

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Heart Day <3

What’s your favorite exercise to get your heart rate up or exercise?

*Running *Walking *Jump Roping *Lifting Weights *Rowing *Skiing *Skating *Snowboarding *Volleyball *Basketball *Football *Wrestling *Soccer *Baseball *Softball *Tennis *Pickleball *Hockey *Golf *Swimming *Gymnastics *Rock Climbing *Cycling *Skateboarding *Boxing

Soooooo many options and I’m sure I left some out for sure! It is recommended that your heart rate be between 120-150bpm for at least 30-60 minutes per day! Are you achieving that? Are you doing what’s necessary in order to keep your heart healthy?

When I taught PE, I had the kids play a tag game called “Heart Attack Tag”. There were 4 taggers, each representing four risk factors of heart attacks – Smoking, Sodium/Salt Intake, Junk Food, and Couch Potato. If you got tagged once you would place your arm over your chest indicating that you were 25% likely to have a heart attack but you were still in the game; tagged a second time, two arm crossed on chest (50% likely to have a heart attack). If you got tagged a third time – 75% chance of a heart attack – you had to lie on the floor and wait for the “Dr” to come and save you.

I believe this made quite and impression on the kiddos when they played it as the “Dr” would prescribe exercise in order to get back into the game…My mission is to help as many people as possible so if you are reading this and your nutrition and fitness are not up to par and run a risk of hurting your heart from one of the risk factors, get up and MOVE! Just 5 minutes is better than nothing! Think about what you are putting in your body to fuel it…is it good nutrition or is it junk? Eat mindfully not mindlessly – You’ve only got one body to live in and it’s up to you to love it enough to take care of it!

If you’d like extra guidance on how to take care of your fitness and nutrition, book a Free Intro!

Have a Great Heart Day and Be Safe out there!

Work Hard, Eat Clean, Be Blessed!

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Better Than Yesterday!

I was recently listening to a podcast and the whole theme was “What is your purpose?” What are you doing to make this world a better place to live in? Are you adding value to people’s lives? Are you making others happy? Do you live life intentionally and for a purpose ON purpose?

Lots of deep thoughts here, but think about it…if you are just going through the motions of life without any set purpose, then what is the point?? Think about your dreams and what you’ve always wanted to become or where you want to go; you’re never too old to follow your dreams! Don’t get stuck in the mundane and just sludge through life…Find a purpose and go forward with that mission.

Ten years ago I did just that…I decided to get my Level 1 CrossFit Certification…mainly so I could use the word “CrossFit” for my PE classes. Who knew that a couple months later I would start a small boot camp and eventually CrossFit Unstoppable! I set off on a mission to help others feel the way I was feeling and that is still my mission today!

Below is our Mission, Values and Vision…I would LOVE for you to play a part in these in some way so I can HELP you!!

CrossFit Philosophy/Mission Statement       

Better Than Yesterday…At CrossFit Unstoppable, we believe that when you walk through the doors, your day will be made better through the community, the workout, your effort and hard work; and when you leave, you will leave better than yesterday!  

Our Values

*We value the fact that we have faith in our members no matter their level of fitness and   will  encourage the members to stay after it when things get difficult.

*We value the whole athlete in regards to body, mind and spirit and will help each member reach goals never deemed possible.

*We value kindness displayed towards our members and will greet every member in the classes with a genuine attitude.

*We value fairness and equality and will, regardless of ability, train each member with exceptional practices during our classes.

*We value an optimistic spirit and will motivate and encourage the members in our classes and online when necessary.

CrossFit Unstoppable Vision

The vision for CFU is to help people in the Jefferson City community to improve their health and well-being in relationship to fitness and nutrition and to create relationships built on trust, kindness, and optimism in a like-minded community.

We are not just a typical gym, we are family and we care about your success! We offer personal training, group classes, teens classes, boot camp classes, nutrition coaching, online training, specialty programs and volleyball training.

If you would like to experience what CrossFit Unstoppable is about, book a Free Intro so we can help YOU! Book Here!

Have a great Friday!

Work Hard, Eat Clean, Be Blessed! 🙂