Lean Into Stress and Embrace Fear

The first post I ever published on the CrossFit Unstoppable site was called “Our Story….” To be honest, I was living life day to day by Faith…But I knew that there would be some “sticky moments” that would come about…I wanted to do something for the CrossFit community so I embraced the fears I had, leaned on faith and came out strong. 

My point—and one of the enduring goals of CFU—was that OUR gym will give you a life worth living; that we want our members to go and DO stuff with their fitness. We love it when you post about your 5K’s, half/full marathons, hiking in the Ozarks, doing a Spartan Race, Kayaking on the Osage and other feats of fitness! We can get you ready for any of it!   That doesn’t mean those things won’t be scary. Much like the start of the WOD, before that 3,2,1…GO!, most of you may get the jitters and the nerves set in because you don’t know quite what to expect! 

Here’s how I’ve learned to lean into the scary stuff, embrace stress and live a better life:

First, understand that your body doesn’t know the difference between fear and excitement. To your body, they are the same – When you start getting a bit nervous before an event, ask yourself: “Am I actually scared, or am I just excited?” That’s a toss up with some of our workouts! 

As adults, we’re not excited often.(well, I’m speaking for myself!)  Our body’s default response to increased blood pressure, elevated heart rate and surging adrenaline is FEAR. Then we fall into a downward spiral and get scared when we should really be excited. FEAR can be explained as Face Everything And Rise or Face Everything And Run…Which do you choose?? I’d rather be excited about things instead of scared all of the time! 

Something that comes to mind when facing a big event or even a workout is to think of it as opening a present…you really don’t know what to expect, but in the long run, you’re probably going to like the ending! 🙂

Second, know that anticipation is worse than the event. The buildup is far more stressful than just going through it!

Our fear of what might happen is always way out of scope from what actually happens. Our lizard brain takes over and our minds go to the worst-case scenario; I hate when I do that!! Trust me, we all go through this! 

Waiting, deliberating, anticipating—always worse than doing the actual thing!  If you can choose the HARD thing to do in your life right now without hesitation and worry, that’s in your best interest; know that the actual doing will get you through! 

Third, put the event in perspective: Is this going to be a distant memory a year from now? 

If not, it’s not worth stressing about.

If you WILL remember the event a year from now, then it’s worth doing! Go for it and have FUN! 

Life is a series of moments. These standout moments—not the routine of eating breakfast and heading to the gym—become your story. Who wants a boring story?? LIVE LIFE!! 

Every time you go through something where you feel your heart racing a bit but the results are happiness, lean into that stress and beat out the fear…Enjoy the moments and count your blessings! 

Work Hard, Eat Clean, Be Blessed! 🙂

*Inspiration provided by Chris Cooper at


Defeating the “Monday Blues”

And other things that get us down…

How many of you dread Mondays?? To be honest, when I was a teacher, I dreaded it! I always counted down the days til Friday because that’s when I could get some downtime. Back in the day, while I loved my job of teaching, I didn’t have the coping mechanisms in place to battle the stresses of raising a family, teaching and coaching.

Everything piled up together led to a poor attitude, lack of motivation and depression. I was stuck and didn’t know how to get out. Enough was enough in 2009, when I finally took back control of my life. I was tired of being sick and tired 🙁 The pic represents about what I looked like…I may be smiling on the outside, but on the inside I had the blues…

I was a PE teacher so I should know what to do right? I tried…I set off to the gym at 4:30 every other morning to do “weights”; I stayed by the “baby weights” because I really didn’t know what I was doing (we only had the Nautilus machines in college) so I stayed in my little corner. I did some “cardio” on the days I wasn’t in the gym…my version of cardio is definitely not the same as today’s version (just ask the members!!)

Today marks my 10th anniversary of doing CrossFit…I’m in a better place physically and mentally. Everyone goes through a journey and everyone has to start somewhere…my first somewhere was getting sick of doing nothing about it…my second somewhere was wanting to do more for myself so I took the leap and called CrossFit United in Columbia and set up an intro course. BEST decision ever because the rest is history…

I definitely wouldn’t be writing this little piece on this website had it not been for that decision. I fought off a lot of “Monday Blues” back in the day, but today with nutrition and exercise I look forward to EVERY DAY! We are only given this day once and we are only given one body so do something remarkable with it!

Yes, today is Monday, but let’s make it BRIGHT – not Blue 🙂

Work Hard, Eat Clean, Be Blessed!


Bright Spot Friday!

Happy Friday!! What have been some of your achievements or highlights of the week?

Some people dwell on what they “have” to do when really we should be focusing on what we “GET TO” do… Instead of:

*I have to get up early…I Get to get up and catch the sunrise…

*I have to go to work to…I Get to go to work so I can provide for my family.

*I have to load the dishwasher…I Get to do this instead of washing by hand!

*I have to pick up my kids from soccer…I Get to pick up my kids from an activity they love!

*I have to stand in line at the DMV…I Get to renew my plates on my car!

*I have to go the gym…I Get to go to a place where I am improving my health AND I Get to see some amazing people!

You get the picture, right…Focus on the positive in every situation and you’ll have more get to’s than you know what to do with! Have a Happy Friday! 🙂

Work Hard, Eat Clean, Be Blessed!


Transformation Tuesday

So a confession here…I failed to post last night/yesterday; I had been watching a documentary and tried to log in to my account via my phone and my password wouldn’t work AND I was too lazy to come back to the computer last night and went to bed instead…So here I am at 5am on a Tuesday unable to sleep :-/

Instead of a typical transformation from someone else, let’s talk about YOUR transformation! The other day a memory popped up on Facebook of my son and I 11 years ago and it was about 4 months before I started my fitness journey. Oh how I never want to be back to that! I’ve taken quite the turn in the right direction and that’s where I want YOU to head as well!

Are you on the right path?

How has your fitness/health/nutrition been in the last 5 years…2 years…1 year…6 months…the present?

Has anyone gained the “Quarantine 15”? Or were you able to stay up with your fitness and health via online workouts or actually being able to go to the gym? Thankfully we were able to open back up at the end of April so a good 3 months. We still have some members who have yet to return but I’m hopeful that will change in a couple of months.

Those of you who HAVE been able to stay somewhat consistent, are you happy with your results or is there something missing? Do you need to get to the gym more, run more, take care of your nutrition, sleep more, meditate more or all of the above? I’m an “all of the above” gal…I just need to focus and schedule my time better. I like Tuesday and Thursday mornings because I get a bigger chunk of time in the morning when my mind is somewhat fresh to get a big chunk of work done. On a rare occasion I may make an appearance at an early CF class…may happen this morning if I can get some of my things done.

Any way…YOUR transformation…do you want to start today? Or do you want to make it to your goals faster? I can help with that…YOU just have to book an appointment with me 🙂 FREE INTRO We can discuss the next steps OR we can talk about how to make your current plan BETTER! Everyone wants to be better, right?

Have a great Tuesday!

Work Hard, Eat Clean, Be Blessed!


CrossFit Games

This was the weekend that we were supposed to be in Madison watching the CF Games 🙁 So I’m doing the next best thing by watching some games footage via Froning IV on Netflix…

I first saw the Games streamed through Internet the summer of 2010…I hadn’t yet started CF but I was glued to my computer that weekend! 2 weeks later I had my first fundamentals class at CrossFit United in Columbia, MO. Every year since then I’ve made it a point to watch the Games and on 3 occasions I’ve been able to attend Regionals! I’m sad that they don’t have that format anymore but it does spread out the competition a bit.

This coming Saturday a few of our female members are teaming up at a Competition in Springfield, MO-Lift Up a Child to benefit CASA.

We will be doing the same WOD’s on Saturday starting at 10am; if you would like to participate, bring a teammate and a donation and throw down with us! There’s something about suffering together that makes it all worth it!

Have a great week! Now back to Rich 😉
Work Hard, Eat Clean, Be Blessed!


Summer Abs…

How are they coming along?

Have you ever worked so hard to get your summer body ready for vacation, only to spend the entire trip eating and drinking everything in sight? It is so much easier to stay on track with your fitness/nutrition plan when you can grocery shop and meal prep, get to the gym on a regular basis, and in general, have control of your surroundings.  We all know that it is not possible to have total control all of the time, so what do you do in these situations? You set your “minimums”.

Your minimums are the basic parameters you set for yourself, that you can follow in any situation or environment (this also works great on the weekends!).  Doing so allows you to stay on the path toward reaching your goals, while still enjoying yourself! Some examples of weekend/vacation minimums are:

*Eat vegetables with 2 meals a day

*Consume a serving of protein with every meal

*Follow the plate method for at least one meal a day

*Follow your hunger cues 

*15 minutes of intentional movement a day

*Drink at least 64oz of water

*Sleep 8 hours a night

You can choose 2 or 3 options from this list, and check them off each day that you’re away from your normal routine.  It may not seem like much, but one small step forward is still progress!  If you want to learn more about staying on track for the long run, book your free intro today!

Work Hard, Eat Clean, Be Blessed!


Filling the Tank…

Yesterday I kind of touched on how I was running on fumes…an empty tank basically. The two days of rest did help but the dreary and gloomy day didn’t help my mood much this morning 🙁

Then I read an email that was sent by a business associate and it said (In so many words), Just go coach…go have fun and give all you have to your clients/members/friends. So I did 🙂 I got to chat with the 8:30 class and have a great volleyball session with a young athlete from the Lake.

I decided to workout after that since I had gained a little steam…got the barbell out after rowing for a couple of minutes…then proceeded to tackle my favorite lift-the deadlift. However, my body had other plans. I have been doing so much hitting/serving/twisting with the vb sessions that my left side of my back and hip are out of whack so 85# would have to do for today. Good thing I have a regular Chiro visit next week! This gal needs to lift heavy things!
I was a bit discouraged but happy that I was able to do something…there’s always something that one can do with an injury…ask any member! So I rode the assault bike, did ball slams(which is great for stress relief!) and some slow Russian twists. I got a good sweat on so this carried me through to some other tasks that needed to be taken care of…Then on to my noon class-Fun class!
About time for a break by now so…I refueled a bit with some lunch and downtime during the afternoon before my last two classes of the day. Dinner out topped my day off and I will have to say, the advice to “just go coach” helped me to refill my tank!

Tomorrow I plan on filling it up more…a few tasks on the computer and a couple of classes then NOTHING! Ah, doesn’t that sound wonderful?!?

I hope you have a great weekend and you take time to de-stress and do something for YOU! You’re worth it! 🙂

Work Hard, Eat Clean, Be Blessed!


Running on Empty

Who knows what I’m talking about? I’ve just lost some steam this week…not sure if it’s the weather or what, but I’m drained. So wiped that I’ve taken 2, yes 2 days in a row off from working out. I was going to do something today, but nah, not going to force it. I’m sure my body appreciates it!

How do you tell that you need a rest day? How often do you “rest”? I try to do something 6 days a week, but sometimes (like this week), it gets sporadic. Resting IS important!

Here in the next few weeks I’m going to try to put together something that will help with your Sleeping, Eating, Moving and Managing or SEMM. Hopefully it will help you immensely 🙂 Still in its early stages though.

On that note, I’m on fumes right now and actually hitting the sack before 9:30! Have a great Friday!

Work Hard, Eat Clean, Be Blessed!


Transformation Tuesday

Christine Core

During our last challenge, Christine was a real all star. She used the resources and accountability and made a huge difference in a short time.

Are you ready to make a change for yourself? Watch for details of our next Health Habits Challenge.

If you are ready to make a change for the better TODAY, reach out at

Work Hard, Eat Clean, Be Blessed!


Show Up…

Show Up, Work Hard and Listen…

Want to make it easier to reach your goals? Just follow the above! I’m basically talking to the members…you’ve gotta show up to get those workouts in…you’ve gotta give all you have and not just half-@$$ things; you give 50% then you will only get half the results…You need to listen!

At CFU, we coach, we teach, we instruct and we try to give you tips and knowledge so you can become BETTER! But, if you don’t listen and follow the advice then where will that leave you??

You may eventually reach your goals but if you put all three together, then you will be able to reach your goals a lot faster! If you have questions, please ask and we will do our best in order to get the answers you need!

So, are you ready?!? See ya on the mats! 🙂

Work Hard, Eat Clean, Be Blessed!