Categories
Uncategorized

Avoiding the Holiday Snowball Effect…

WARNING: CHALLENGES AHEAD

You know it’s coming in the next 30-40 days…

You’ve built up good momentum, are already consistent and are feeling pretty good. 

You’re eating quality foods 80% + most of your days and you’re hitting your fitness consistently 3 to 5 times per week without deviation.

Your next greatest opponent to challenge all the behaviors and momentum you’ve built is right around the corner.

The holiday season.

The holiday season challenges all of that in its own unique ways. 

I know that if in the past you’ve gotten

  • Very stressed around the holidays,
  • Fallen off your nutrition routine
  • Lost consistency with fitness

That these patterns are likely to emerge and challenge you again and again.  

AVOIDING THE SNOWBALL EFFECT… 

While the holiday season in an exciting time:

family gatherings,

delicious foods,

shared memories

and quality time with people we love,

it’s very natural and normal for our nutrition and fitness to take a small step back. 

How big of a step back is in your hands and your control. 

The snowball effect happens when that small step back turns into a walking backwards or in reverse.

HOW IT HAPPENS

At Thanksgiving, we are around people we love and we feast. We are in company we love and enjoy and we let our guards down temporarily.

We eat foods we wouldn’t or don’t normally eat on a regular day to day basis.

These tasty treats and variance throws our taste buds into extreme sensation and pleasure seeking mode.

This snowballs when one day with one meal turns into days or even weeks of over indulging or eating too much of those joy foods and not enough quality food. 

We are officially off our routine.

Then with Christmas around the corner our levels of stress are higher.

This leads to that need for a quick impulse or feel good to be even at a higher level, so we continue down this path.

As exciting as Christmas is for most of us, we can be in a constant state of stress about schedules, gifts, shopping, expectations or worries that we skip the gym more than get our daily dose of health, wellness and endorphins. 

Missing a day here or there is normal and isn’t going to derail your progress. 

It’s when we fall off our normal 3, 4 or 5 day a week fitness regime that we put ourselves in this hole that the further we get into it’s harder to get out of it. 

And when we do eventually make our return we are unfortunately met with difficulty, a feeling of everything is difficult and I’m winded so quick and easily.  Making the very thing you loved and enjoyed so regularly seem so difficult.

All challenging your will.

And then, New Years.

A classic time where people stay up later than normal, over eat snacks and drink alcohol to celebrate the closing of a year and beginning of another. 

The staying up late, food and alcohol combination throws off our entire daily rhythm and leaves us with more anguish than excitement. 

These factors in combination are the downhill snowball effect in full speed.

They challenge all the good behaviors, mindset/mentality and healthy consistent actions you’ve built up consistently over a long period of time. 

WHAT DO I DO? 

Aware – Acknowledge – Action 

Awareness, that’s the first step. 

Second, we must acknowledge. 

We can acknowledge that our nutrition will not be perfect over Thanksgiving and Christmas and that we will fully enjoy those meals and moments with loved ones, guilt free.

We acknowledge in advance that we will likely be around others (people we love) who don’t share the same will, drive, discipline or goals as we do.

Sadly, even the same desire for high levels of health and wellness.

(Friendly tip: If your family knows you as the “CrossFitter” or the “healthy person” or “workout nut” a couple of things may happen during this time of year…..

One  they may challenge your discipline or healthy ways or two – they may talk or communicate in a way that almost shames you for being so healthy or them for not.

I encourage you to not be reactive but to lead by example and allow your best self to show up in these instances. Meet them with unwavering love and understanding. What is really being said without actually being said is “I wish I had the level of discipline and commitment to my health as you do.”)

We acknowledge that although we may travel or need to do holiday shopping or be out of town, we will remain MORE consistent within the gym than not. 

Third step, the most critical is we take action

We take action in not letting ourselves spiral out of control due to 1-2 holiday indulgences. 

We take action in committing to a minimum amount of days within the gym per week because we know it will lower our stress, help keep moving us closer to our goals, bettering us daily and that if we don’t we dig a hole that the deeper it gets the harder to climb out. 

We take action in planning ahead.

We plan our schedules around our workouts. 

We plan what days we will be traveling. 

We plan what healthy and nutrient foods we will be eating a majority of our days. 

We plan to get back on track the meal or day after we eat “out of the norm.”

We plan ahead and we vow to not let 1 or 2 days where we eat out of routine (Thanksgiving and Christmas) make the other 30+ days a wash and set ourselves further away from our ultimate goal and actually hinder our progress, body composition and ultimately how we feel day to day. 

We know this time of year our healthy habits will be challenged the most.

We get ahead of that challenge by being aware it’s coming, acknowledging what we need to do and not do and taking and committing to action. 

Because the alternative? 


That snowball effect turns into an avalanche that some can never recover from. 

Here’s to stopping the SNOWBALL!

Thanksgiving Week Hours: Wednesday-Normal Schedule Thanksgiving-OPEN…9am Class Only Friday-Open Gym 6:30am-7:30am and 9am Class Saturday-Open Gym 7:45am and 9am Class

Work Hard, Eat Clean, Be Blessed 🙂

Categories
Uncategorized

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!

Categories
Uncategorized

Couch To 5K + Core Program

New Program!!

Couch To 5K + Core!!

Starts February 21st!

Available locally, online and anywhere in the world! Each week there will be a workout template including your running/walking and core exercises. We will also have accountability with this program!

If you want to get better at running OR start a running program, this is for you!

SIGN UP HERE 🙂

We would love to have you join us!

Work Hard, Eat Clean, Be Blessed!

Categories
Uncategorized

Transformation Tuesday!

Janet Land

I want to be like Janet when I grow up!! Janet started with CrossFit Unstoppable in 2021 with her daughter, Jessica in our “boot camp” program and then eventually moved to regular CrossFit classes.

After a bit of time, Janet took some time off of CF, but just recently (12/28/20 to be exact) responded again to a post I had made about nutrition coaching, weight loss and online coaching. And here we are! 4# down, 1.5% body fat lost and an amazing 7.25″ GONE. In just 5 weeks with nutrition coaching and online remote coaching that is offered by CrossFit Unstoppable!

I’m so glad you reached out that day Janet! Keep up the AMAZING work! 🙂

Work Hard, Eat Clean, Be Blessed!

Categories
Uncategorized

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! 🙂

Categories
Uncategorized

Meet the Trainers at CFU

Nikki Newton

Spouse: David

Kids: Kohen, Asher, Elsie, Bear

Occupation: Mom, Homeschool

Years doing CrossFit: 3

Month/Year started at CFU: January 2019

Month/Year became a Trainer: November 2019

Favorite Movements: Anything Gymnastics or Cleans

Least Favorite Movements: Assault Bike and heavy deadlifts

Why I became a trainer: I love encouraging people to get better and to grow in all areas of their lives, but in this case with their health. I love teaching people that fitness doesn’t have to be boring or mundane but that it’s fun and exciting! 

Favorite Food: Donuts

Hobbies: CrossFit, being outside, hanging with family, eating yummy food

Thank you Nikki for being part of the CFU Team and family! We also appreciate all of your help and knowledge you bring to the Unstoppable Fitness Crew! Keep up the great work! 🙂

Categories
Uncategorized

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!

Categories
Uncategorized

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! 🙂

Categories
Uncategorized

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! 😊

Categories
Uncategorized

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 🙂 )