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Seriously…Stop!

We have been doing goal reviews here recently and it’s crazy how our mindsets work…Quit beating yourselves up!

Seriously. Stop.

Stop telling me how your WOD wasn’t impressive because your pullups were banded, or your run was slow, or your pushups were on your knees.

Stop feeling embarrassed that you have the least amount of weight on the bar, or finished last.

Stop thinking your WOD was unimpressive because you scaled.

Stop degrading yourself for not getting a PR, or a new skill, or the next modification up.

Stop all of it because YOU. ARE. AWESOME.

Stop it because no one else sees what you are doing as unimpressive, because no one else is judging you for your choices.

We are celebrating in your successes – even if you can’t see them yet.

You are in there.

You are fighting – fighting through the pain, through the misery, through the reps.

You are finishing – even if in last place, even if you use a band, or your knees, or a light”r weight, or reduced reps – you are finishing.

You are progressing – even if it doesn’t look like it at the moment, you are progressing. You are getting to your goals and finding your strength.

So stop judging yourself so harshly. Stop throwing yourself in the dumps because of a bad WOD. Stop holding your head low because of your scale.

I don’t even know some of you reading this, and yet I know that you are awesome. I know that you are trying, and hurting, and pushing. I know that you are improving and progressing. I know that every day you are fighting a battle, and on the whole, I know that you are winning.

Can you even begin to imagine what the athletes next to you know? Can you even comprehend how much you will grow when you start believing in yourself?”

Conceive, Believe, ACHIEVE!!!

BETTER THAN YESTERDAY!!

When you step into CFU, remember that YOU are doing MORE than those who CHOOSE to sit on the couch!!

What are YOU going to do this week to BETTER yourself?? SHOW ME!!

Work Hard, Eat Clean, Be Blessed!

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Fall Forward…

Don’t Look Back

(Inspired by a motivational video I watched/listened to this morning…Think of how you start your day; get yourself in the right mindset in order to set yourself up for SUCCESS!)

-You can’t keep falling down and staying down-how will you EVER get to where you want to be??

-You are responsible for your actions – it’s not someone else’s fault; stop blaming others for your failures…

-Nothing is impossible, you just need to believe in what you are trying to accomplish – the word impossible should actually be I’m-Possible!!

-Set yourself up to win the day – find small wins you can celebrate – these small wins will allow you to keep moving forward to your goals!

-Roadblocks will happen, but you must remain stronger than those excuses that will come up! No Excuses!

-Remember where you want to be for you! Don’t try to make others happy before making yourself happy – Love yourself enough to do what’s best for YOU!

-Own your future and keep falling forward towards your goals – one step after the other!

-You are WORTH it!

Have a great Friday Eve!

Work Hard, Eat Clean, Be Blessed!

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Yeah, but…

This article deals with scaling…why do we have you scale? To MAKE YOU BETTER!!! Please focus on your overall goals and how some modifications can make you stronger and better in the long run!
Yeah But… by Erica Saint Clair

“Dude, that was awesome, way to fight through”

…“Yeah, but I scaled”

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

It isn’t.

“You did SO good!”

…”Yeah, but I used a lighter weight”

As if choosing the right weight for you means you will never get stronger and work up to the Rx’d weights. As if it is somehow the weaker choice.

It isn’t.

“That was amazing, great job today”

…”Yeah, but I used a band”

As if you should feel guilty using a band for a week, a month, a year or a lifetime. As if the band is something to hate and despise.

It isn’t.

“Good job finishing, way to not give up!”

…”Yeah, but I was last”

As if where you finish matters more than THAT you finished. As if finishing last means your WOD was easy.

It doesn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

Scaling is how you improve your technique and learn to lift heavier.

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling, is NOT, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.

You ARE a CrossFitter! Be PROUD of that and BE BETTER THAN YESTERDAY!!!

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Habits

Last night I posted a picture of my January calendar…I had decided not to really make any resolutions for 2021. Why? Well, in the past they just haven’t worked out that well for me. So I went in with a different plan – habit tracking!

For the most part it worked! I picked a couple things that I knew I could do on a regular basis – water intake and exercise. Proud to say that I got all of my water in and exercised all but 4 days in January. Exercise and water do the body good for sure! 🙂

For the other 3 things I thought this would be a struggle, but I kept putting one foot in front of the other…I will tell you this, I love a good cold beer here and there, but I know they are empty calories so I set out to try and limit my alcohol intake. I went nine days then had a beer with dinner one night out with Jerry. The following weekend we had a members night out and let’s just say I had a “few” 🙂 This was probably the hardest “habit” to conquer because it’s easy to come home and reach for that beer or wine to “wind down”…but I chose other things to focus on instead. I know it’s not the same, but I’ve started having some tea in the evenings (decaf!) and that has helped.

I went 31 days with NO Ice Cream!! During January, I wanted to cut out as much junk food as possible (had 2 days where I had some cookies 🙂 ) The ice cream win was HUGE! To combat that sweet tooth I just had healthy options available at home; a go to favorite is protein ice cream – mash 1/2 banana, scoop of protein powder (I use vanilla), almond milk then freeze for about 45min! Yum!

The last thing I did was try to eliminate at least 5 pieces of “clutter” from home/work. This is definitely helping as I ridded our house (and part of my office) of the unnecessary. It really does feel freeing!

I’m going to continue in February and continue to focus on these 5 things as well as add one more “habit” to track…a daily blog post! I keep meaning to post every day, but then I get sucked in to other things. So I’m going to provide a post (try to any way!) every day in February…Should be easier at the end right?? Tune in for information, inspiration and motivation in the next 27 days or so!

Happy Tuesday!

Work Hard, Eat Clean, Be Blessed!

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Meet the Trainers at CFU

Annie Crider

Spouse/Significant Other: none

Kids/Pets: none

Occupation: Teacher

Month/Year started CF: Nov 2018

Month/Year became Trainer: Aug 2020

Favorite CF Movement: Squat Snatches

Least Favorite Movement: Burpees

Why I became a trainer: to help people transform their lives by small, daily actions. 

Favorite Food: Ice Cream

Hobbies: CrossFit, volleyball, board games, reading

Annie brings her contagious smile and attitude every day she is at the gym! Thank you for everything you do for the CFU family!

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Meet the Trainers at CFU

Christine Core

Significant Other: Keena Lynch

Kids: Just my 20ish softball “kids”

Occupation: Head Softball Coach at Lincoln University

Month/Year started CF: August 2019

Month/Year became Trainer: July 2020

Favorite CF Movement: Double unders, power cleans, wallballs 

Least Favorite Movement: Overhead squats, box jumps 

To share my love of CrossFit and fitness with others and help them feel welcomed and loved when they come to CFU. I also love to see people set goals, push them to work towards them, and see them succeed! 

Favorite Food: Anything Mexican and cookies

Hobbies: Reading, traveling, and being outside. I’m also working on my Masters Degree in Positive Coaching through Mizzou.

Christine, you have been such a huge addition to the CFU Team and family! Thanks for all you do for our community! 🙂

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Never Miss a Monday!

You may see this saying quite often especially on social media platforms with the #nevermissamonday (heck we use it!) But why shouldn’t you miss a Monday when it comes to working out?? You’ve had a nice relaxed weekend and working out is probably the last thing you want to do…Here’s some reasons that you should!

  1. You’re more likely to work out the rest of the week. Getting in the gym on a Monday is like having a clean slate and you’ll more likely workout the rest of the week!
  2. You’ll smile more. 🙂 Who doesn’t want to smile more?? Exercise naturally increase your endorphins which makes you happier…so MOVE and 🙂
  3. You’ll subside anxious thoughts. Do you have anxiety issues? I do and exercise is the best medicine for treatment for me. It helps relieve the panicky feelings I have sometimes and helps me make it through the rest of the day.
  4. You’ll kickstart good self-control. Working out on a Monday will help with other things in your life, like your nutrition or drinking enough water. Who wants to waste a good workout with a quarter pounder with chees and a side of fries? (Don’t answer that 😉 ) But seriously, if I’m putting in the work in the gym, I don’t want to ruin it in the “kitchen”!
  5. You’ll catch better zzz’s. It’s true! I used to get maybe5-6 hours of sleep, but with some extra cardio along with the workouts, I’ve been getting a solid 8! Muscles are repaired at night and they need that recovery time to help you succeed. So go workout so you can rest easy tonight!
  6. You’ll boost brainpower. Boom! Go for a walk to help with that brainpower! The nerve cells react and helps people take on their tasks much better than just sitting around. Set an alarm on your phone if you’re behind a desk all day to just get up and move around for 5 minutes. Do this several times a day and see how much your thinking improves.
  7. You might make more money. Say what?? Studies show that regular exercisers make 9% more than their couch potato friends!

So who’s going to go exercise today?? We’ve already had 22 at our gym this morning and I’m getting set to hit the mats at 8:30…when will you workout today? Never miss a Monday, Tuesday, Wednesday…. You get my point! Have a great day! 🙂

Work Hard, Eat Clean, Be Blessed!

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Resolutions or Results…

Do you make resolutions at the beginning of the new year? If so, did you meet last years? I’m betting that many of you missed the mark (I know I did!) Who would have guessed on December 31, 2019 that we would experience a year like no other (a year that shall not be named!)

But on a serious note, I hope that all of you and your family stayed healthy during the past year and you are set to have an even BETTER year! I set off in 2020, thinking that it would be my best year ever in terms of personal and business growth. Didn’t quite make the mark, but I can look back on the difficulties and know that I made it through! The only way to go is UP!

This year instead of resolutions, try setting small, manageable goals like: drink 80oz of water daily…do this for a week or two then add: exercise for 20 minutes per day 3x per week…after 2 weeks, bump up the minutes or the days and add another small goal like add more vegetables to my meals. The list of small goals is endless. Mine are pretty simple: Practice gratitude daily, Be present more, Get enough sleep/water daily, Exercise at least 5x per week, and eat 80% clean.

This month I’m trying a “Junk-Free January…No junk food, no alcohol and I’m ridding my house of 5 items of clutter daily. Try it this month and see what you can get rid of (I plan on getting rid of at least 7#/5” and a whole lot of clutter!) Join me!

So there you go, start with a little thing and the end game will be more satisfying instead of looking at the big picture over 300 days from now!

Baby Steps! If you need help with your goals or need a place to start, schedule a Free Intro so we can help! Happy New Year!

Work Hard, Eat Clean, Be Blessed!

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Meet the Trainers at CFU

Nicole Rademan

Spouse: Brad

Kids: Brody and Carter

Occupation: Project Manager at Providence Bank

Month/Year Started at CFU: July 2018

Month/Year became a Trainer: October 2019

Favorite Movement: So many…but Power Cleans are the Fave

Least Favorite: Thrusters

Why I became a trainer: I like helping people and seeing them succeed. CrossFit means so much more than fitness to me, it’s therapy, it’s a community, it’s a way of life. 

Favorite Food: Pizza

Hobbies: CrossFit, DIY projects, kids sports activities, reading, site seeing and exploring Missouri trails  

Nicole has been a great addition to CFU! Seeing the transformation she has made the last 2 years has been amazing and she sets the bar for her fellow athletes in classes. So happy that she is part of the CFU crew!

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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! 🙂

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