The Feel of Fall…

Have you been outside yet? We are in that “season” of a 30-35 degree fluctuation of the temperature between morning and afternoon! My son left for school this morning with no jacket, opened the door and was in for a rude awakening 馃檪 He toughed it out knowing he could do without a jacket since he knew it would warm up.

This is one of my favorite times of the year, cooler temps and lower humidity! It makes for a more pleasant temperature at the gym as well since we’ve been battling high temps and humidity for the past few months. It’s also a time where I see more people out and about exercising either on the track, on the road and the parks.

Today I start my second week of our Healthy Habits Challenge and my habit this week is to do an extra 30 minute walk sometime during the day. I will definitely look forward to this later on today to de-stress a bit after a long morning…How do you de-stress? And if outside is your go-to, what do you do during bad weather? Do you have a routine at home?

If you’re looking for some accountability “after” the fall turns to winter OR want some now, book a Free Intro where we can discuss some online coaching and training…we want to help you stay active through ALL of the months! 馃檪 Have a great Monday!

Work Hard, Eat Clean, Be Blessed!


Pushing Out the Negative

Staying on the “taking care of mental health” train of thought, let’s learn how to keep the negative at bay…

Let鈥檚 face it, life is usually filled with obstacles that are outside our control. Events that are unforeseen, emergencies we are unprepared for, the list goes on. But there are things we have control over and among them are our thoughts.聽

Negative thoughts and feelings do a lot of damage, so it’s important to keep them to a minimum. Easier said than done, but here are 3 ways to help stop negative self-talk:

Breathe: If you start thinking negative thoughts, and you are feeling overwhelmed and upset, pause and breathe. It will help by slowing your heart rate by calming you down and giving you some clarity.

Acknowledge it: When you start to have negative thoughts, acknowledge them. You’re not going to stop them by ignoring them. You have to acknowledge them before you can confront them. 

Consider the cause: What鈥檚 at the root of these thoughts? Are you afraid? Are you experiencing self-doubt? Why are these thoughts creeping in and why are they stopping you? Take some time to consider where these thoughts come from and confront them.聽

Focus on the positive aspects of your day…what do you look forward to most? Put that at the forefront of your mind and keep pushing the negative back. You’ve got this! Happy Humpday! 馃檪

Work Hard, Eat Clean, Be Blessed!


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 馃檨 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 馃檪

Work Hard, Eat Clean, Be Blessed!


Motivation Monday

So I realized at about 8:30 this evening that I should have posted this earlier this morning to maybe to help some of you with motivation…heck, to help me! 馃檪

I find that my brain isn’t as foggy in the morning and the ol thoughts are clearer which gets to one of my points of today. I posted on our IG and FB the first day of our Stress Manangement/Wellness Challenge (of sorts). The first thing you should do is take a “mindful minute” or two…I lasted for 2 whole minutes this morning. Turn on the timer for the minute to start with and just focus on your breaths and try not to let your mind wander. (I’m a total squirrel with my thoughts-you don’t even want to know! 馃槈 ) The reason to do this at the beginning of the day is to start our day off with some stillness and a chance to just focus on you. During the day when you find yourself overwhelmed, you can also make this a practice of just sitting still and focusing on your breaths to help in the stress release.

Go and follow CrossFit Unstoppable on Facebook or Instagram; I’ll be posting one per day during the week (no wkds) for 21 days. Hopefully some of the things will resonate with you and some good will come out of it!

So back to motivation…I will definitely be motivated to get something pertinent written out before 9pm tomorrow! Hopefully sooner because it was a longggggg Monday-anyone else? What kept you going today? Yesterday I posted about things that could make your day better…did you get up earlier…meditate in some way…have a plan to win the day…move your body…journal about gratitude or your fitness/nutrition…do something new…help someone…Did you smile a little more? This morning at the 8:30 class I was in the mobility area stretching and Becky noticed that there was a smiley face sticker on the back of my shirt; came off of my water bottle. I did mention that part of my day was to smile more and I just wanted everyone else to share smiles as well…did you 馃檪 馃檪 馃檪 馃檪

I was motivated today by the athletes in that 8:30 class along with Coach Christine 馃檪 Oh, and motivated by some numbers on the board. Today we had a ME (max effort) workout and it’s always hard to be the first group to do the workout so I was just chasing a couple people this morning and I happened to find a little bit more fuel to light a fire under my rear to reach that magic number. The members of the gym motivate me every day; to be the best possible person, coach and friend. I hope I do the same for them.

My family first and foremost motivate me because I want to be healthy and strong for them as I get up in the years. I’ve always said that I want to strong and fit enough to where I can take care of myself and won’t have to rely on others for assistance.

You motivate me…I may not know who is reading this stuff, but hopefully I’m putting out little bits and pieces of helpful information to help you even a little bit! I want to do what’s best for my family and the community as a whole. We need to be healthy and fit and if we work together and apply what we learn, we will be much better off!

So, take this and let it motivate you to be better than yesterday all week long! I’m rooting for you! Have a great week (and get some sleep! zzz)

Work Hard, Eat Clean, Be Blessed!


8 Ways to Make Your Day

Wake up earlier-Even 15 minutes earlier can help you not feel so rushed! It will also help you prepare your mind, body and soul.

Meditate-Spend a little time being still. Learn how it鈥檚 best to calm yourself during times of stress.

Have a plan for the day-Focus on 3 main items to accomplish instead of 50; get them or do your best to finish those聽tasks before 9am!聽

Get moving-Do a workout or go for a walk; if you鈥檙e waking up early then this would be a great way to knock this out!聽

Journal-Write down things that you are grateful for or even keep a health and wellness journal logging your food and exercise! Writing things down can help you look back to all you鈥檝e accomplished!

Break your patterns-Try something new! Try a new coffee shop or take a different route to work to enjoy new scenery. Changing it up keeps your mind stimulated and keeps you from getting into a rut!

Help Someone-Pay it forward…There鈥檚 always someone out there to help; doesn鈥檛 have to be monetary, make a difference and shine your light!

Smile a little more-Spread the Joy from within…wake up, dress up, and show up every day this week and make it a fantastic week!聽

Try these out and see how much better you鈥檒l feel at the end of the week! Have a great one!聽

Work Hard, Eat Clean, Be Blessed!聽


No Excuses…

This is kind of a continuation post from yesterday where I was talking about being “on” or “off”…which are you? Did you use an excuse today to not complete something that needed to be done?

How many times do you say I couldn’t, I shouldn’t, I didn’t, or I won’t?? Notice what “word” is used there…NOT…a negative! Why do we keep negative thoughts in our heads which leads to excuses? Because it’s a habit and it’s easier than doing the hard things! So many people like to rationalize why they “can’t” do something when really it is because they don’t want to take action on something that is hard.

Today’s…heck this week’s workouts were HARD! But people still showed up and did them! It was 100 degrees INSIDE the gym earlier this week and people still showed up in the afternoon and got their workout in; that’s dedication! I know things come up, but don’t let a silly excuse or something that you’ve conjured up keep you from reaching your goals!

If you can’t make it to the gym, then do SOMETHING! Anything to get your heart rate up and burn some calories…Move Your Body! Do squats or push-ups during commercial breaks; go for a 15 minute walk when the sun goes down; get up 20 minutes earlier and get a walk or run in. Anything to have a “No Excuses” mentality! Having no excuses will help you get to that “on” mode a lot quicker!

Now it’s time for dinner…what’s on your plate this evening?? 馃檪 Have a great weekend!

Work Hard, Eat Clean, Be Blessed!


What’s the “Secret”

Ever have an “off” day or a series of them or heck, even an off month or year?? Been there, done that! Not fun no doubt…so what’s the secret to staying “on”; how do you go about your days without feeling the stressors all the time that might bring you down? That’s a hard question to answer.

When you’re “on”, it’s a great feeling, right? Life is good, your schedule is together and organized…your nutrition and fitness is on point and being “on” is effortless. You can聽get to the gym regularly, grocery shop for healthy foods, do some meal prep and eat those healthy foods on a consistent basis. Ahhhh…

What does feeling “on” look for you? Mine is basically what I just listed above…I will tell you the truth though, I don’t feel “on” right now in most aspects of my life, but I’m working on them. I think what is helping me to stay sane is the fact that I’m exercising on a regular basis. I GET TO go to the gym every day so it kinda makes it hard to skip out on the exercise portion of my day.

The nutrition is so-so…I eat healthy throughout the day, but the evenings and weekends is what get me so I’m looking for ways to create better habits to help me through the “off” days. Meal prep has been pretty non-existent for the last few months because of, well…Life. So I signed up for a meal prep workshop through another box (Signum Fitness 馃檪 ) to help me through this “off” time. I also signed up for a Zoom meeting where a chef is going to take us through some different recipes…this is on Sunday so I had better get my rear in gear!

So, my nutrition isn’t quite where it needs to be and I think because of that, my mindset isn’t in the “on” state either. Yes, I’m human and I go through roller coaster emotions just like the other guy so I’m working on that category as well.

What are some signs that you are feeling “off”? Not wanting to go out, skipping the gym on a consistent basis, avoiding friends, wearing baggier/bigger clothes, or binging on unhealthy things…the list can go on, but I tend to isolate myself (I’m an introvert anyway :-/) which doesn’t work well in my line of work! I feel as if I need to be “on” all of the time and I know that’s not healthy either.

Our brains love routines, structure and comfort. Why do we have bad habits? Because we’ve made them a routine! We can create good habits as well by making the “on” methods part of our daily routine! Let’s start with drinking more water for a week. Then the next week, maybe go for a 10 minute walk; the next start doing some meal prep on the weekends. It basically takes 21 days to create a habit so keep stacking the good upon the good to make a healthier “on” version of you! You are worth it!

I hope you have more “on” days than “off” ones because the off days are definitely not fun to deal with. I plan on posting a 21-day mindset/stress management program so you can follow starting on Monday, July 20th; that way you can utilize some of the tools before the kiddos go back to school (fingers crossed!) These will be posted on our Instagram and Facebook pages so make sure you follow!

Here’s to an Amazing Friday tomorrow! 馃檪

Work Hard, Eat Clean, Be Blessed!



-a thorough or dramatic change in form or appearance.

Many times on Tuesdays, gyms like to post about “Transformations”…I did in a way post on other media streams a transformation on one of our trainers, Seth. He was in it to win it! During our 6-wk nutrition challenge, he lost 10#, gained 2.1# of muscle and lost 3.9% body fat! Did I mention that he did this in just 6 weeks?!?

Seth is always up for a challenge and his results prove it! Not only did he transform his appearance, but he also gained valuable knowledge and discipline in following through with this challenge. And to add to all of that, he also had major strength gains! All from following some simple guidelines with nutrition!

Our nutrition adherence should not be limited to just 6 weeks though…we need to at least make good choices 80% of the time when it comes to what we eat and drink. We always tell our athletes, if you only put in 50% effort, you will only get 50% results. It’s pretty common sense, but we realize that many people think that nutrition is complicated! I think this is because there are soooooo many diet plans out there!

Google diet plans right now and you will see thousands! Literally! No wonder our nation is so confused! At CrossFit Unstoppable, we want to simplify things for people so they can transform to the person they truly want to be. We guide you in the process and help you stay accountable.

Once someone has had phenomenal results, he/she tends to be an inspiration for others…guess what that leads to; you guessed it, extra accountability. When we go through a transformation process, we not only have to talk the talk, but also walk the walk. I can’t emphasize enough how much that accountability plays a role in one’s success. At our gym we have “gym buddies” who help keep each other accountable and this helps out in more ways than one!

If you are ready to TRANSFORM your life for the better…let us know! We are here to help make you and our community Better Than Yesterday! Book a Free Consult and talk with one of the coaches about getting started in either fitness or nutrition! You do NOT need to be a member in order to get help on the nutrition side! So what’s stopping you from living your best life?? Give it a shot! Have a great day!

Work Hard, Eat Clean, Be Blessed!


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 馃檪
  • 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!


Getting Off Track – Saturday 7.4.20

Happy Independence Day! How are you celebrating? BBQ, Fireworks, a few drinks? All of the above for me, but I’m going to keep it under control 馃槈

Many people use the summer months as an excuse to let things slide a little bit (some – a LOT!). We see a lot of this in our profession around the holiday months as well and the rationale behind the excuses really isn’t acceptable. Why? Because to get decent results with exercise and nutrition, one can eat pretty clean 80% of the time and workout 3-4 times per week. If they choose to tighten up the reins a bit then they will see even better results.

I’ve been on my “latest” fitness journey for 10 years now and I have had those days and months even when I’ve gotten off track. Many think that progress is only hard at the beginning of the journey; I’m here to tell you, that just isn’t true…things come up which try to derail you. You lose focus and you need to find your way back. You get too comfortable after losing 50# then slowly the weight comes back on because an extra bite here or there won’t hurt, right? Do you know what I’m talking about?

Progress is definitely not a straight line either! There will be ups and downs throughout one’s health journey, but the main thing is to NOT focus on the setbacks and forge on towards a healthier future! Are you better than yesterday? Are you better than you were a year ago? If not, set some new goals and set out to reach them and see where you end up in a week, a month, a year…Build healthy habits and watch your success happen!

Put in the work and it will work for you! If you want progress and transformation, then get yourself back on track and make things happen-You are worth it! If you need some extra guidance and accountability, let us know and we can get you started! We want to help people with their journeys!

Have a safe and happy 4th!

Work Hard, Eat Clean, Be Blessed!