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Tuesday Thoughts…

Sunday I had my 53rd birthday…holy smokes, where did that come from?? See, in my mind I think I’m still in my 30’s (although my body doesn’t agree some days 😉 ). Your mindset is soooo powerful in how your perceive your life to be.

If you have the wrong attitude about things going on your life, like “I’m never going to be able to get out of debt…”, “I’m never going to be able to lose weight…”, or “I’m never going to be able to find my dream job…” Chances are, you never will!

You can’t wait for the perfect moment to start something because life is never perfect, things might be good, but it’s never perfect. It takes baby steps in order for you to start something and one needs to realize anything that is a daunting task will be a marathon and not a sprint.

We tell our fitness and nutrition clients NOT to expect drastic weight loss overnight or even in 30 days because we want them to establish healthy habits in order to succeed. Think about all of the gimmicks out there where you can lose 10# in 10 days…how healthy do you think that is? Or “drink this drink for 30 days and watch the scale plummet!”…these things are not teaching you how to eat a balanced diet.

This is just my opinion, but whatever is natural should be the things that should be consumed. If it wasn’t made by God and from the earth, then most likely it isn’t good for your body. Now don’t get me wrong, I will consume things here and there that are not natural, but I have a good sense of how to eat. (Even though sometimes I indulge…but that’s okay because that is life!)

The important thing to remember here is that there will be ups and downs in one’s fitness/health journey, but if you know how to get back on track and WANT to get back on track, then there are ways to get there! Reach out if you would like to set up a FREE consult to figure out how to get back on track with your wellness journey! Book a FREE INTRO today so we can help! 🙂

Have a Great Tuesday!

Work Hard, Eat Clean, Be Blessed!

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Better Than Yesterday!

I was recently listening to a podcast and the whole theme was “What is your purpose?” What are you doing to make this world a better place to live in? Are you adding value to people’s lives? Are you making others happy? Do you live life intentionally and for a purpose ON purpose?

Lots of deep thoughts here, but think about it…if you are just going through the motions of life without any set purpose, then what is the point?? Think about your dreams and what you’ve always wanted to become or where you want to go; you’re never too old to follow your dreams! Don’t get stuck in the mundane and just sludge through life…Find a purpose and go forward with that mission.

Ten years ago I did just that…I decided to get my Level 1 CrossFit Certification…mainly so I could use the word “CrossFit” for my PE classes. Who knew that a couple months later I would start a small boot camp and eventually CrossFit Unstoppable! I set off on a mission to help others feel the way I was feeling and that is still my mission today!

Below is our Mission, Values and Vision…I would LOVE for you to play a part in these in some way so I can HELP you!!

CrossFit Philosophy/Mission Statement       

Better Than Yesterday…At CrossFit Unstoppable, we believe that when you walk through the doors, your day will be made better through the community, the workout, your effort and hard work; and when you leave, you will leave better than yesterday!  

Our Values

*We value the fact that we have faith in our members no matter their level of fitness and   will  encourage the members to stay after it when things get difficult.

*We value the whole athlete in regards to body, mind and spirit and will help each member reach goals never deemed possible.

*We value kindness displayed towards our members and will greet every member in the classes with a genuine attitude.

*We value fairness and equality and will, regardless of ability, train each member with exceptional practices during our classes.

*We value an optimistic spirit and will motivate and encourage the members in our classes and online when necessary.

CrossFit Unstoppable Vision

The vision for CFU is to help people in the Jefferson City community to improve their health and well-being in relationship to fitness and nutrition and to create relationships built on trust, kindness, and optimism in a like-minded community.

We are not just a typical gym, we are family and we care about your success! We offer personal training, group classes, teens classes, boot camp classes, nutrition coaching, online training, specialty programs and volleyball training.

If you would like to experience what CrossFit Unstoppable is about, book a Free Intro so we can help YOU! Book Here!

Have a great Friday!

Work Hard, Eat Clean, Be Blessed! 🙂

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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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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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Meet the Trainers at CFU!

Aaron Washburn

Spouse: Lisa 

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 🙂 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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Rainy Day Blues

Taking care of your mental health…

If you’re in Central Missouri (Jefferson City) and you take a look outside…it’s cloudy, rainy and pretty miserable looking. Some days I like when it rains, a nice slow rain that’s calming, but yesterday’s storm was a little unsettling as it felt almost like a tornado came through.

I think some of us can chalk up our days and compare them to the different types of storms that occur. I saw an IG post the other day of 2 different pictures, one where it was sunny and he had a smile, the other it was rainy and he had a frown. 🙁

What makes the dreariness overtake our moods? It’s our mindset! If we LET the rain/cloudiness bring us down then you can for sure set yourself up for a bad mood. If you make yourself think on the positive – like, we needed the rain, the temps are cooler now, I don’t have to run (in our workout today 😉 ), etc…then this shifts your mindset!

Everyone has bad days, I for sure am one of them, but we don’t need to stay in those bad days…there are things that you can do to help shift your mindset where you can make things better. Speaking from experience of anxiety and depression, I KNOW it’s rough but there are ways to help and to make your mental health a priority…

  • Seek medical help/advice – anyone who has not experienced anxiety or depression, it sucks! But there IS help out there…no one has the same chemical balance/makeup in their brain, we are all different and our brains receive things in a different way. So if you have struggled with anxiety/depression, talk to your doctor because there IS a way to help you with your “blues”.
  • Get enough sleep; depriving your body of the right amount of sleep (7-8 hrs) is setting yourself up for lacking energy during the day, wanting to nap mid-afternoon and becoming irritable with family, friends and co-workers…No one wants that!
  • MOVE your BODY! Exercise is said to be the best anti-depressant on the market…Do this little thing for me, set a timer for 30 seconds, put some music on and just dance…no one’s watching you so let yourself go to town! I bet it puts a smile on your face! Get it!
  • Step up your Nutrition Game and fuel your body the RIGHT way! Stop putting crap in your body and you may stop feeling the same way! 😉
  • Surround yourself with like-minded and positive people…Yes, I’m going to say it, don’t be a “Debbie Downer” or “Negative Ned” 🙂 When your bad mood affects the others in the room, that is a sure sign that an attitude adjustment needs to take place.
  • Spend some quiet time reflecting on being grateful; something that I have been doing (not as regular as I should bc I forget!) is to add to my “Blessings Box”…I write down 2-3 things that I’m thankful for or great things that happened then toss them into my little box. I can then pull from them at a later time to reminisce and it for sure will put a smile on my face.

I for sure do not have all the answers for everything, but I have lived with mental health issues my entire life so I have a little bit of insight on how to deal with some things. I’m not a counselor, but I empathize with people who are going through a rough stretch, but remember – that rough stretch doesn’t have to be forever…seek the help you need and those rainy day blues will soon turn to rainbows 🙂

Have a happy and bright Tuesday!

Work Hard, Eat Clean, Be Blessed!

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CrossFit Unstoppable

Why We’re Different…

  • Community…at CFU, everyone knows your name. We workout together, we laugh together, we hang out together and we live life together! We have a common bond where many of us have made life-long friends because of the camaraderie 🙂
  • Coaching…at CFU, we have certified trainers to lead you through the classes…to help you with your form…to offer suggestions for modified lifts and movements…to encourage you to do something that you didn’t think was possible! Our coaches are top-notch!
  • Variety…at CFU, every day is different and you are not repeating movements on a daily basis to cause injury. We offer at least 2 workout options per day along with a variety of challenges during the course of the month/year. With all of the variety, it’s impossible to get bored!
  • Equipment…at CFU, our equipment is pretty basic; no weird machines to get trapped in and all of the movements involve functional fitness! Whether it be dumbbells, kettlebells, boxes, or bikes, our equipment will help you reach your goals!
  • Progress Tracking…at CFU, we provide a fitness tracking app (SugarWOD) to track workouts and PR’s. With this app, members can provide encouragement to other members and this helps to motivate each other with our progress!
  • Nutrition Guidance…at CFU, we offer nutrition coaching as well as publish information about the importance of the food/drink that we consume. We run nutrition challenges throughout the year to try and help members reach their goals faster. (You do not need to be a member of CFU in order to obtain our nutrition services. Click HERE if you are interested in our nutrition coaching!)
  • CrossFit Lingo…at CFU, we have our own language…what is a WOD? (workout of the day)…EMOM?? Say what? Every minute on the minute you will perform a certain movement…And what the heck is an AMRAP? As many rounds/reps as possible! All of these terms help make the workouts more “fun” and different!

The bottom line is…CFU is a fun atmosphere where you can do a bunch of crazy things while having fun with friends in order to reach your goals! It’s a WIN-WIN situation! If you are interested in changing up your routine and reaching your goals faster, book a free No Sweat Intro so we can come up with a plan for YOU! Because you deserve the BEST!

Have a great weekend!

Work Hard, Eat Clean, Be Blessed!

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In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.

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