My Story…

How did CFU come about?

Let’s go back to 2009, well I’ll take you there anyway. I was teaching PE and coaching at Trinity Lutheran School; had been teaching or coaching in some fashion since graduating college in 1990 (yep, I’m THAT old!) During all of that time, I had 3 wonderful kids and was losing myself. I’m sure all the moms out there know what I’m talking about.

The first week of December I found myself depressed, lacking energy and not at all happy with my body or how I felt about myself. I knew it was time for a change. So I went back to a method that I knew worked and logged onto the Body for Life Community group online. There I met hundreds of like-minded individuals who were all wanting to change their bodies and minds.

I went into this venture weighing 215 and about 42% body fat; I was thoroughly disgusted with myself and I NEEDED to get back to the real me again. Having been an athlete all my life, I knew what needed to be done, but didn’t have the accountability or discipline to get it done. This is where the group came in…we’d log on in the mornings and chime in with the workouts/nutrition that were planned for our day. We even named the group “The Coffee Crew” πŸ™‚

Fast forward 12 weeks (the length of the “challenge”) and I was down about 15# and several inches! Feeling better but not quite there so I did another 12 weeks and started running and with that entered my first 5K! I think the attention to nutrition and the running really helped with my results that go around because I was down another 18# and felt STRONG! At this point I was leaner but not quite to where I wanted to be so a 3rd challenge was started. I was starting to lose motivation because the same monotonous exercises and cardio was wearing on me. Then an online friend mentioned that she was going to try this new type of fitness, CrossFit. I had never heard of it…

So I googled it and saw that there was a CrossFit Kids program! Cool, I could use it for my PE kids! Then my friend, Michelle challenged me to one of the workouts; I think it was deadlifts and burpees. She gave me her time to beat and being the competitive person that I am, set out to beat her…Well, that workout crushed me but that’s when I fell in love with CrossFit. (I beat her score by the way πŸ˜‰ ) So during this time of doing the mainsite workouts and some workouts she gave me from the gym she was going to I decided to see if there were any CF gyms around me. At the time, July 2010 there was one in St. Louis that was offering a foundations to CrossFit to where I could get started. I went to register one weekend and something held me back. The following week, CrossFit United in Columbia, MO popped up on the map and I scheduled my first CrossFit experience!

I was HOOKED…here I was teaching and coaching in Jefferson City then driving 45 minutes to a CrossFit class 2-3 times a week! I continued with the CF and running and finished the last 12 week challenge losing another 20# and dropping to 15.1% body fat. By far the best results and I finally felt comfortable in my own skin. In October of 2010, some of the Coffee Crew from that online group got together in Nashville and Michelle and I toyed around with going to get our Level 1 certifications. I really only wanted it so I could use the name of CrossFit for my kids in PE; I never dreamed that I would soon own a business.

So Michelle and I registered for our certs, mine in March 2011 and hers April 2011. Once I received my certification I did incorporated CFKids workouts with my PE kids, but then people (especially moms) started asking what I was doing to lose the weight and look so healthy. Then I told them the story and that’s where Mid-MO Fitness was born. I was running some boot camps in the early morning and one in the evening. During the summer we would have off site random meetings of “Fun” and after reading more into the affiliation process and presenting it to my bootcampers, I decided to apply for affiliation to own my own affiliate. Never in a million years did I think I could run a business. But nine years later, here we are…We are Mid-MO Fitness dba CrossFit Unstoppable; Wow, what a ride it has been!

The business was started because people asked me how I could help them. I’m in the business of helping people, I want people to succeed, I want people to feel good about themselves and their bodies, I want people to be role models for their children, I want people to be around for their grandkids, I want people to be healthier and happier, and last but not least, I want people to strive every day to be Better Than Yesterday!

This endeavor has ALWAYS been about the people and the community and will continue to be so. My mission is to make our world healthier and happier one day, one workout and one rep at a time.

If you would like some help, reach out…I’m here for EVERYONE! πŸ™‚

Work Hard, Eat Clean, Be Blessed!

Michelle and I in Nashville! πŸ™‚

Tuesday 5.26.20

Why Do You Workout?

I posed this question on our workout tracker app today for my members so now I ask all of you, why do you workout? What is your Why? And…if you don’t workout, why not?

My why is pretty simple; as you saw from those pics last week, at first it was just to lose weight in order to feel better about myself. Now it is to be the best version of myself AND to be able to take of myself when I get older as I don’t want to be a burden to anyone.

I know we can’t predict the future, but we can live in the present and do what’s best for ourselves. God did not design our bodies to be inactive so we should honor our bodies for Him. I know that’s getting a little sidetracked, but are you honoring your body? Are you eating the right food? Are you consuming too many alcoholic drinks or soda? Are you exercising somewhat at least 30min per day? If you aren’t taking care of your body now then someone else will have to care of you later on down the years. Who wants that??

My grandma lived on her own until she passed when she was 80 years old; she had congestive heart failure and had a DNR on her chart…I still remember seeing those letters when I last visited her in the hospital. I know she didn’t want to be a burden to her children or grandchildren, which is exactly why I continue with my health and fitness journey.

Hey, you don’t have to do CrossFit or run 5K’s, you just need to move and eat a normal diet! Just 30min of walking per day could help and cutting out that extra soda per day would as well. Try it for just 7 days and see how you feel…then try it for another week….then another until it becomes a habit and you will WANT to exercise and eat better!

I want what’s best for you! So get out there and move today! Let me know if you would like some help in the fitness or nutrition piece; I’ve got some resources πŸ˜‰ Have a great Tuesday!

Work Hard, Eat Clean, Be Blessed!


Thursday 5.21.20

Time is ticking…What are you waiting for??

I’ll start tomorrow…I’ll wait til things are back to “normal”…Just let me get through tomorrow…What do these sound like? Yep, Excuses! Why do we make excuses? Is it because we are scared, lack confidence, fear failure? Probably all of the above…but if you don’t get started on you TODAY, then when?

I’ve seen in the last couple months that our tomorrow is not promised and that we need to live in the present. We can’t do much with what has happened in the past, but we can live in the moment and do something better for our future selves. On the scale of 1-10, how are your energy levels these days? Do you lack energy to just be present most days? I’ve been there and lived those days…it is NOT fun, but it doesn’t have to be that way!

Exercise is said to be the best anti-depressant so that’s where you need to get started…just get up and MOVE! Even if you took the stairs one extra time during the day, you are benefiting your body. Just think if you keep stacking those extra steps day after day…you WILL eventually get results. No, this is not an overnight thing; if you read about my little journey, it was almost a year before I was confident enough to get in front of that camera and smile in a bikini πŸ™‚ A year it took of exercise and eating right and I NEVER want to go back to that place again.

Sometimes you may see those athletic pics on magazines and think, only in my dreams…well, I’m here to tell you, it can be done. You just have to believe in yourself, be patient and trust the system. Want to get started today? Set up a time on your calendar where you are going to do something fitness related for 10 minutes…I’m just asking for 10 measly minutes; you can do that right? Build on those 10 daily minutes for a week then add 5 minutes, add some weight lifting, or add some core work! I promise you will get the results if you put in the work!

If you don’t want to have to think about what to do with your exercise program or if you want to exercise with a group, book a free intro with myself or another trainer and we can help you with the first step. We are in the business of changing lives and we want to help you! Happy Friday Eve! πŸ™‚

Work Hard, Eat Clean, Be Blessed!



What used to be & What next…

Pretty different from yesterday… :/ 43% bf
Here’s the “what’s next…” Get back here…15.1% bf

After posting that bikini picture yesterday, I realized that maybe I should have thrown out that horrendous looking before picture…the picture where I felt like a whale, felt so worthless and was so depressed at the time. Yes, the “after” picture took some time to get there, but was it worth the getting up at 4:30am to hit the weights and treadmill at the Y (remember this was pre-CF πŸ™‚ ), hell yes it was. It takes consistency, discipline and hard work to reach the goals that you really desire.

Did I really want it? Yes…I wanted to have more energy…I wanted to look better…I wanted to be a better example for my own kids and the kids that I was teaching PE to. YES, I was a PE teacher/coach and I vividly remember my @$$ sitting down IN a chair during one of my PE classes at Trinity telling my kids to run laps, telling them FROM THE CHAIR to do their exercises…because I didn’t have the energy to stand up and lead them. At that point, I said “this is ridiculous and something needs to be done”…So December 9, 2009, I took the dreaded before pic…back then we didn’t have the fancy phones to take pictures, so I had to set up a timer on my digital camera with film (do y’all know what that is? πŸ˜‰ ) and click, there I was πŸ™ Had the film developed and was embarrassed to go and get them because I knew whoever got them from the machine probably saw them.

So I’ve been there, the feeling of worthlessness, nothing will work for me, what diet or pill can I take now to help me, it takes too much energy so I’m just not going to try, my family loves me just the way I am, and the list goes on and on. But again, the journey was completely worth it because I was able to change my MINDSET and how I felt about ME; not what others thought of me (even though the outpouring of support was amazing!). I was finally able to stick to a program and feel good about what I was doing. I want that for YOU as well!

Where are you right now? Stuck? Feel like the road is too long so why even bother? Well, what if I would have stayed stuck back in 2009? I definitely would not have been where I am today, I am VERY confident of that AND you would not be reading a Blog post from me right now. I still find things surreal and that I am even living this life right now. All the glory to God and my faith in keepin’ on…

You can be there too! I got into this business to help people reach their goals…whether to lose weight, get stronger, eat better, or general overall health. We have on site programs whether group or personal training and now offer online services in nutrition and physical training.

If you are truly serious about changing and adding more life to your years, give me a call so we can talk about how we can get you started on your Better Than Yesterday! It’s up to you! Set up your Free Intro TODAY!! Don’t wait! Have a blessed day! πŸ™‚

Work Hard, Eat Clean, Be Blessed!


Tuesday 5.19.20

42 years old…Time to get
back to that kind of shape!
170# 15.1% bf πŸ™‚

Why CrossFit?? Why not? 10 years ago I had never heard of CrossFit…I was continuing my weight loss journey that I had started December of 2009 where I weighed about 220# and felt like a slug. I was working out in my basement, lifting dumbbells three days a week and running on the treadmill three days a week. During the course of 7 months I had dropped about 40#, yeah! But I was in a funk and was bored with the mundane routine.

In CrossFit, we say that routine is the enemy. Do constantly varied, functional movement at high intensity and you will get fit! Boy did it ever! Before discovering CF through a great friend, I weighed around 180# and my body fat was 25%…8 weeks of CrossFit and the occasional 5K I was down to a solid 170, BUT the body fat was 15.1%! I was ecstatic! I finally found an exercise program that was FUN and it got me phenomenal results.

Why am I telling you this? Because this is the time that people are thinking about the summer season and wearing that swimsuit…Back then before I had my results, you couldn’t catch me in a swimsuit unless I had a t-shirt over it…After my initial CrossFit results, I had my sister-in-law do a photo shoot of me in a bikini-WHAT?? Yep, a bikini, I was 42 years old and I finally felt good about the way I looked and I wanted to show it off of some sorts. I’m 52 now, wore a bikini down in Mexico when I traveled with my husband for my 50th birthday…I want to be there again (in that kind of shape AND on a beach!)

Today, I got on the scale and like many people was dissatisfied with the number staring back at me. Grrrr…I’ve let my fitness and nutrition slide a bit with all of the happenings with life and our current situation, but that’s no excuse…I KNOW how to take care of myself, I KNOW how to eat right, and I KNOW how to get back to that “swimsuit state of mind”! And I want to help you, too!

What are your goals? We can help you at CrossFit Unstoppable! Just book an appointment with myself or one of the other trainers and we can get you started on your transformation journey! It took me about a year before I was finally happy with how I looked…don’t make the same mistake and start too late – Start today by booking an appointment! You won’t be sorry!

Here’s to swimsuit weather! πŸ™‚ We CAN do this!

Work Hard, Eat Clean, Be Blessed!


Monday 5.18.20

It’s MONDAY!! How do you approach this day? I was scrolling through Instagram last night and came upon a pretty well known author/speaker and her attitude was basically, “Monday can suck it”…hmmm, with that type attitude moving into a new week, you probably won’t have a great beginning. Her reasoning was she didn’t have enough hours in the day to do “all the things”.

I totally understand that you are busy and that life gets stressful, but having a good attitude about things will reap more rewards than a “suck it” attitude. Today our workout has burpees in it…I hate burpees, but on the bright side, there’s the barbell too which I love! So sometimes you just have to see the bright side of things πŸ™‚

Mondays are pretty full for me, but I do find the time to better myself and hopefully the people around me. Last night I decided to go on a 5-day sugar detox because I’ve just been lacking on my nutrition; anyone else? I reached out to a friend and she said she would join me…anyone else want to join? Just let me know! πŸ™‚

It will involve accountability and reading labels because sugar can be very deceptive – did you know that there are over 50 words to “rename” sugar. Good grief, no wonder America has a weight problem…Stay away from these:

Barley malt Castor sugar Lactose Malt Rice syrup
Barbados sugar Date sugar Maltose Maltodextrin Sorbitol
Evaporated cane juice
Dehydrated cane juice
High fructose corn syrup or HFCS
Fruit juice concentrate
Free flowing brown sugars
Brown sugar Demerara sugar Glucose Malt syrup Sucrose
Buttered syrup Dextran Glucose solids Mannitol Granulated sugar
Cane juice Dextrose Golden sugar Maple syrup Treacle
Cane sugar Diastatic malt Golden syrup Molasses Turbinado sugar
Caramel Diastase Grape sugar Muscovado Yellow sugar
Corn syrup Ethyl maltol Galactose Panocha Agave nectar
Corn syrup solids Sorghum syrup Honey Powdered sugar Cane crystals
Confectioner’s sugar
Fructose Icing sugar Raw sugar Corn sweetener
Carob syrup Fruit juice Invert sugar Refiner’s syrup Crystalline fructose
Beet sugar Syrup Starch Table sugar Maltotroise

Ugh…That’s a lot to remember! BUT knowing the key words to stay away from helps. Check out the labels, stay away from the grains and let’s see what we can do by Saturday morning…will we feel better? Heck yes, because I’ve done this before and it does work; just wish I’d stay on the wagon. But that’s just it, we fall off, we CAN get on it again, just takes some motivation, discipline and accountability! Who’s in??

Now, go out and conquer your Monday – Win the Day! I’m rooting for you! πŸ™‚

Work Hard, Eat Clean, Be Blessed!


Sunday 5.17.20

Sundays are generally a day of rest for most people…how about yourself these days? My husband asked me this morning what my plans were for the day, I said “working” which is pretty much what I’ve been doing since I “slept in” til 7:39 this morning(as my children are still in bed).

My working may be a different form of work than most people as my mind is constantly working on the “next thing”…those of you who know me, may say that’s a scary thing πŸ˜‰ But I’ve always tried to make things better, and our motto for our gym IS Better Than Yesterday so why not “work” on that every single day even if it’s just a little bit of something.

I try to inspire and motivate people on a daily basis and recently found out about a new app that will help with my time management so Watch Out πŸ™‚ I’ve been posting “Positive Post-Its” on my Instagram (The Instagram if some want to laugh WITH me πŸ˜‰ ) since before the whole shut down of the gym. Now we are OPEN, but the positive WILL continue…I don’t know if people read what I throw out there but I’ve always said, if it can help just one person then it’s worth it.

Also on IG, I’ve got a series going dealing with Mindset/Mental Health/Stress Management…how many of you are struggling with that right now? I wish I had kept a daily journal leading up to the closure of our facility and how I dealt with the whole thing AND how I’m dealing with it now. I know at the beginning with the thought of closing down the gym, I was a nervous wreck and couldn’t sleep for a week wondering if I was doing the right thing. I still wonder about that, but as time has gone on and hearing from members and other box owners, I believe I did the right thing and will just keep on relying on my faith to get us through to the next chapter.

Still, I wonder what that next chapter will be as I see so many different scenarios out there today; not only with our gym specifically but individuals and families dealing with so many things. How are you dealing with “this storm”? Are you in the state of “just keep swimming”; Are you drowning in stress and how to cope? Are you taking one day at a time and doing what you can with what you have? Are you setting yourself up for a “next go around” if this happens again? Everyone has their own coping mechanisms and everyone is going through something so my hope is that everyone is kind to one another and reaches out if they need some help.

My personal preference for dealing with stress and anxiety is exercise…picking up a barbell, working out with like-minded individuals and going through the same “suffering” help keeps me sane these days (and most days to be honest). It’s the one hour of the day (besides coaching these athletes) that I GET TO forget about the stressors in my life…it helps with the clarity on what to do next.

I know a lot of this seemed a bit random, but I just felt like putting some thoughts down on “paper”. I want everyone to know that you are not alone and if you need help, whether physically, mentally, or spiritually, I am here; just reach out; and if you’d like to get started at an amazing place, CrossFit Unstoppable, let me know and I can set you up. So if you are still reading this, know that you are worth it and that you deserve to have a wonderful day…Make it happen-Act Now, The future is promised to No One!

Work Hard, Eat Clean, Be Blessed!