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Meet the Trainers at CFU!

Heather Horn

Significant Other: Joe Cassmeyer

Pets: Cleo(Australian Shepherd/Poodle)

Occupation: My full time job is to live my best life every day by getting out in nature, pushing myself and being kind to all those I come into contact with. I also have a Bachelor’s Degree in Marketing and Management.

Month/Year Started at CFU: July 2018

Month/Year became a trainer: July 2019

Favorite Movement: T2B

Least Favorite Movement: Thrusters

Why I became a trainer: I am passionate about fitness, physically and mentally. I am fulfilled when helping and supporting others in their fitness journey. 

Favorite Food: All things plant based, chips and guac anytime!

Hobbies: Creating delicious vegan meals, movies, abstract painting and keeping my Aussiedoodle, Cleo happy with exercise every day.

Heather adds so much to CFU! From her coaching on the floor to her expertise with specialty classes, Heather gives the members all she’s got to help them become Better Than Yesterday! Thanks for all you do for CrossFit Unstoppable, Heather! πŸ™‚

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Monday Motivation

July 2009…XL clothes weighing around 220

I chose not to go into the gym this morning for the 8:30 class. As I sat and enjoyed a cup of coffee (black, no extra stuff πŸ˜‰ ) I thought, I’ll just do something real quick at home to get a workout in and then get busy on some to do list things. I sat for a couple of minutes longer and told myself, if not now, when?? Many times if I wait until the afternoon or even a few minutes longer of sitting on the comfy couch, I end up doing nothing.

So downstairs I went to take a stroll on the treadmill contemplating what I should do for a workout today. Our regular workout that was programmed was 5 rounds of 3min as many rounds as possible of 20 bar facing burpees, 15 hollow rocks then max effort of overhead squats at 65# for the ladies. I thought, I could do that with the 22# trainer bar…but the longer I walked the more the thought of doing that version drifted away from my thoughts.

So after walking a mile I went back upstairs equipped with my abmat and timer on my phone and ended up doing and every minute on the minute of 10 burpees, 20 situps and 20 squats. This ended up being 7 rounds for 21 minutes. Definitely got my heart rate up AND took me down memory lane. You see, as I was jumping up on one of my burpees, my eye caught a glimpse of a family photo from the summer of 2009. The summer before I made the biggest decision of my life. That decision was to finally start walking the walk that I’d been teaching to my PE students.

It was time to stop making excuses for being lazy and get my @$$ in gear. So I did…that December I decided to make treks to the YMCA (this was a couple years before CFU) at 4:30am 5 days a week to make a change in my life. I would do some dumbbell work on MWF and cardio on TTH…I would do the same exercises over and over…don’t get me wrong, it was hard and I stuck with it and after 12 weeks I lost around 12# or so. I was feeling much better about myself and I started running more…and I signed up for my first 5K! What?? I never was a runner per se, but had done sprints for basketball and volleyball in HS/College. Running more than a mile was going to be challenging, but I did it…In May of 2010, I ran that 5K and didn’t even stop to walk. That running kinda became an addiction and I was doing about 2 5K’s per month and getting faster with each one. The running along with lifting weights was doing wonders for my transformation so I kept at it and people started to notice.

In the summer of 2010, I discovered CrossFit and haven’t looked back since. It has been life changing and I KNOW I would not have met the people I know today had it not been for continuing on my CrossFit journey…

In 2010, I started sharing my experience with some moms at the school I was teaching at and that’s how Mid-MO Fitness was “born”…in my little basement in Wardsville. I had a couple of “clients” who would come over and workout. I loved (still do!) helping people, but wanted to help more so I started some boot camps – those were fun πŸ™‚ And then…I applied for CrossFit affiliation…Next Saturday (28th) will be our 9 year anniversary. A lot of ups and downs, but in the long scheme of things, I’m living my dream…to help people become better than yesterday.

Long story short, that glimpse of that pic made me realize how far I’ve come in the last 11 years and I never want to go back. So if you’re needing some motivation to get started let me know and I can steer you in the right direction OR if you need help staying motivated, I can help you there too. Just think about where you want to be this time next year and get your rear in gear πŸ˜‰

Work Hard, Eat Clean, Be Blessed! πŸ™‚

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Gratitude

On this day I am thankful for the men and women who have served in our armed forces in order for us to maintain our freedom. Who in your life has served or are serving in the military?

All of my grandfathers, my dad, father-in-law, a couple of uncles, some cousins, and my nephew…along with countless friends have defended our country. So today I say THANK YOU to all of the veterans who have served in the past and who are currently serving.

God Bless The USA!

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Meet the Trainers at CFU!

Haley Sullivan

Spouse: Ryan

Kids: Paisley and Sage

Profession: Environmental Specialist 

Month/Year Started at CFU: 12/2017

Month/Year Became Trainer: 7/2018

Favorite Part of Being a Trainer: making friendships with the other coaches and athletes; being able to see people improve over time

Favorite Movements: thrusters, clean & jerk, double unders

Favorite Food: pizza, sushi, mexican, hotdogs, ice cream, fruit, veggies

Hobbies: Raising Sage, binge watching Netflix, hiking, traveling, walking my dogs

Haley has been with CFU for nearly 3 years now and she is always doing amazing things, like a sub 3min Fran time! Haley also coaches the synchronized skate team for strength and conditioning as well as leads some of our foundations classes. Haley sets a great example as an athlete and we are lucky to have her at CFU! Thanks Haley! 😊

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Meet the Trainers at CFU!

Rayelyn Knipp

Spouse: BR

Kids: Beau

Occupation: Administrative Assistant 

Month/Year started CF: September 2016

Month/Year became Trainer: February 2018

Favorite CF Movement: Clean 

Least Favorite Movement: T2B

Why I became a trainer: I love helping people and lifting people’s spirits. Being a trainer gives me the opportunity to encourage people to become the best versions of themselves all while teaching them how to move properly and effectively. 

Favorite Food: Any sweets 

Hobbies: CrossFit, cleaning/organizing, raising my sweet boy

Rayelyn, since I’ve known her has always been a competitor and LOVES to learn! She always doing things to help herself get better and in turn helps those in the community. Look for Rayelyn being an online presence as CrossFit Unstoppable will soon be launching Online Fitness/Nutrition Coaching! You won’t want to miss out on Rayelyn’s help! πŸ™‚ Very grateful that Rayelyn is a part of CFU!

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Meet the Trainers at CFU!

Aaron Washburn

Spouse: LisaΒ 

Kids: Lucy & Miller

Profession: Director of Client Relations

Month/Year Started at CFU: 7/2012

Month/Year Became Trainer: 9/2018

Favorite Part of Being a Trainer: seeing transformations in people

Favorite Movements: cleans

Favorite Food: BBQ

Hobbies: learning new things

I should have included “nicknames” on the trainer profiles as Aaron has a unique one tying to my husband whose nickname is “Elvis” – Priscilla πŸ™‚ Long and humorous story that Aaron can share with you! Aaron also serves as a Nutrition Coach at CFU and has guided many towards a healthier way of eating and living! Thankful to have him as a part of the CFU community!

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Meet the Trainers at CFU

Dave Rice

Spouse: Lacy

Kids/Ages: McKenzie, Jackson, and Addie

Profession: Physical Therapist Assistant

Month/Year Started at CFU: 4/2013

Month/Year Became Trainer: 9/2014

Favorite Part of Being a Trainer: helping others push past limits to become mentally and physically stronger

Favorite Movements: snatch

Favorite Food: pizza

Hobbies: working out

For the past 7 years, Dave has added so much value to CFU! His creativity for warmups is awesome and his patience with all of the members is incredible! We are thankful for Dave’s expertise and what he provides for CrossFit Unstoppable!

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Meet the Trainers at CFU!

Wondering who works at CrossFit Unstoppable??

I’ll be featuring one trainer per day along with some of their favorite things about life and CrossFit!

My most seasoned trainer at the moment is:

Seth Wigle

Spouse: Chelsea 

Kids: Landon, Brooklyn

Profession: Police Officer

Month/Year Started at CFU: 5/2013

Month/Year Became Trainer: 6/2014

Favorite Part of Being a Trainer: interacting with athletes and helping them become better and achieve their goals

Favorite Movements: shoulder to overhead, ski erg, handstand walk

Favorite Food: Healthy – raw peppers, Not Healthy – any desserts

Hobbies: camping, fishing, anything with family and friends

Seth also helps out CFU by programming the strength components and regular and advanced WOD’s for the week. He has been an integral part of CFU for the past 7 years and I look forward to working with him for many more!

Seth in his own words: Seth Wigle (click here for his interview πŸ™‚ )

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Out of the Fog…

I was looking out the window this morning and the fog kind of mesmerized me…do you ever just stare off into space with no thoughts at all? That was me this morning and then *Beep*, my coffee was finished in the microwave (I like it fresh, but sometimes you just go with the flow!).

Looking into the fog made me realize that sometimes I’m IN that fog where things aren’t so clear and everything is hustle bustle, go here and there or do this and that. It’s time to come up for air! I sometimes randomly text people out of the blue to see how they are doing and usually the first sentence is, “Great, but crazy busy!” Are you that way?

Is your schedule so crazy that you can’t take 30 minutes just for YOU? If not, it’s time to prioritize…when you fill up your “cup” then you will have more to give back and you will most likely come out of that fog!

Pause, find your breath and recharge! You are worth it! Now, back to my coffee and ME πŸ™‚

Work Hard, Eat Clean, Be Blessed!

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Stressed Out??

Who doesn’t deal with some sort of stress in their lives?? It could be family, your kids, their homework, your job, your pets tearing up the place, not having laundry detergent when you go to do the laundry, forgetting to pack your clothes for the gym when you have every intention to workout…and the list can go on and I KNOW you all know what I’m talking about!

Yesterday I listened to a podcast regarding mental health and stress management. The biggest take away (and I already know this but it’s so hard to do sometimes!) is to focus on what you CAN control and to set yourself up for success. The only thing I really can control is how I react to a certain situation.

Here are five tips on how to manage your stress in the first place (and managing your stress leads to a healthier mindset!)

  1. Get enough sleep…do not watch the news or have electronics at least 30min before bed. An hour if you can handle it. I used to always stay up and watch the weather for the next day – it was a habit; and what comes before the weather? ALL the news! And what is normally at the forefront of the news-the BAD news…things that will make you angry, sad and depressed so who wants to feel like that before you go to bed OR during the day?? Not me! So schedule your time wisely and catch those zzzz’s!
  2. Get on a schedule! Don’t be running around by the seat of your pants all of the time! Dial it in and then life should run a bit smoother for you. Get up one hour earlier and get 3 main tasks done and you should have a big “W” for the day! I’m already getting one of my tasks done by writing this little blog πŸ™‚
  3. EXERCISE!! I’ve added a 30min walk to my daily habits to help me just destress and do nothing but walk. I’m only on day 3 but I can tell it is going to help me…I also try to schedule in workouts 5 times a week where I’m strength training and doing a CrossFit workout. Good for the heart, bones, muscles and mind!
  4. Practice Gratitude! What/Who are you thankful for? Tell them! Surprise someone with a text or phone call and tell them that you are grateful for them. Two people will have smiles on their face for sure! Make it a daily habit and I guarantee you will have more joy in your life!
  5. Dial in your nutrition! If you eat crap, you’re going to feel like crap! Start off with a healthy breakfast; it doesn’t have to be a “typical breakfast”, it could be an Oikos yogurt, peanut butter toast, a smoothie…anything to get your metabolism going so you have energy for your day. Try it, you might like the way it makes you feel!

Remember, you don’t have to focus on ALL of these at once…start small and go from there. They say it takes 21 days to make a habit stick so let’s see what we can do in the next 21 days, shall we?? Pretty sure if we can make even one of the above happen, we can reduce our stress in our lives! Who’s with me??

Have a Great Wednesday! πŸ™‚

Work Hard, Eat Clean, Be Blessed!