Winning…Monday 6.29.20

I Got To…

Pretty sure I won today! πŸ™‚ Does anyone else dread Mondays come Sunday evening? You start getting anxious and start worrying about your to do list and what’s waiting for you at work…I know that probably happens to many of you. It does to me sometimes as well, but this weekend I went in with a plan.

If you fail to plan, you plan to fail…you’ve heard that one right? It is pretty true. If you go haphazardly about your day and don’t have a plan in mind, then all hell can break loose and you end up either starting over or beating yourself up.

The other day I wrote about worrying about what you can control. This has helped my mental state…I know when I have to wake up, I know what I’m going to eat for my meals and I know when I want to do my workout. What I can’t control is actions from other people like the person who pulled out in front of me this morning and then proceeded to take the next right. Grrr, but I couldn’t let it deter my mental state, my plan was to go forward and WIN Monday! So…

  • I GOT TO workout early this morning at Open Gym.
  • I GOT TO welcome 20 young volleyball players into the gym for their volleyball clinic.
  • I GOT TO buy a person’s breakfast in the drive thru line.
  • I GOT TO coach the noon class and watch a brother/sister duo do the same workout just at different abilities.
  • I GOT TO have lunch out (Chic-fil-a…I know not the best choice but hadn’t had it FOREVER! πŸ™‚ ).
  • I GOT TO get my haircut and pray for my hairdresser who is battling cancer πŸ™
  • I GOT TO go back to the gym and tackle the regular workout all by my lonesome…sometimes when you workout by yourself it gets a little lonely and you don’t push as much, but today’s workout was a mental battle and although I didn’t win the doubleunder battle, I still won because I didn’t quit!
  • I GOT TO coach 2 up and coming sophomores on the volleyball court this afternoon and I can’t wait to see what they do on the court!
  • I GOT TO talk to a member who just lost his wife; he is doing good and is ready to get back to the gym…I get to pray for him and his family.
  • I GOT TO coach the 4:30 class and razz them a bit…these classes, these people, all help me win my days! They are my Tribe! πŸ™‚
  • I GOT TO coach my 5th/6th grade volleyball team to a sweep tonight! 3 wins – AGAIN! They have improved so much!
  • Finally, I GOT TO come home to dinner cooked for me (spaghetti squash and meat sauce – a little bit more healthy than lunch πŸ˜‰ )
  • OH! And I GOT to write this! Not even sure anyone reads these, but I’m on a little streak…15 days straight of posting on the blog!

My point being in all of this…Look at all of the WINS you have and the things you GET TO do that maybe others can’t experience! If you look on the bright side of things and continue to look for the wins then life gets a little bit brighter and you will continue to help develop a more positive mindset!

So who is going to WIN Tuesday with me?? πŸ™‚

Work Hard, Eat Clean, Be Blessed!


Saturday 6.27.20

When it rains…

Finish the sentence…it pours, right? Seems like that’s what it has been like since January. One thing after another seems to be popping up and a lot of time we can lose our focus.

A quote that comes to mind is by Maya Angelou-“If you don’t like something, change it. If you can’t change it, change your attitude.” Sounds simple, but do you do that?

Focus on what you CAN control as it can change your life. I was sitting out on the back porch (only 80 degrees so was pretty nice) and then the storm blew in…the weather is something I can’t control so I picked myself up out of the chair and just watched the storm blow past. I see sunshine now -You have to go through the storms to see the rainbows πŸ™‚ I changed my attitude about that storm and thought about something better.

Your mindset is a powerful thing-be positive, be persistent and be THAT person that people want to be around. Try being the most enthusiastic person in the room and see what happens…I tell you, it will start a ripple effect and it makes you a happier person as well. YOU are in control of your own happiness.

How you go about your work at home and the workforce is something you can control as well. You can proceed to be negative towards your job or how your home situation is, but like the quote mentioned, is there anything that you can change about it? Can YOU be the bigger person and go above and beyond to cause change instead of complaining? I always like to say “get to” instead of “have to”…So next time you say I have to cook dinner or I have to workout, remind yourself that you have food to cook and a body that has the ability to workout!

The Golden Rule is something you can control as well…be kind and treat others the way you want to be treated. There is so much hostility going on in the world; be the change you want to see in the world and let’s make this place a better world to live! Pay-It-Forward!

Do you have control over how you treat your body? Do you: Eat Clean? Get adequate sleep? Drink enough water? Stay active daily? Read? Listen to motivational music/podcasts? Avoid negativity? Meditate? Your mind and body is the best investment you can make these days! Take care of yourself!

Lastly, keep this quote in mind when dealing with life: “I am convinced that life is 10% what happens to me and 90% of how I react to it”~Charles Swindoll

Have a great Saturday and focus on controlling the “rain” πŸ™‚

Work Hard, Eat Clean, Be Blessed!


Fitness Goals – Shrink the Size of your BUT…

2020 was going to be THE year! I just knew it, my members knew it and everyone was ready to get started on new goals! The atmosphere at the gym was amazing…record number of check-ins and everyone making changes in their nutrition. We are nearly half way through 2020, so how are those fitness goals going now?

If your goal was to lose weight in 2020, how are you doing? Are you making headway? What is stopping you from reaching that goal? 

Many times when we start new fitness and nutrition goals or plans, we do really well for the first few weeks and then we get a little bit too comfortable and our minds start to play tricks on us. We may take a few extra bites of dessert, stop logging our food, or even miss a workout or two because we think we’ve got this goal made! You may also find that you end up using the word BUT more, which hinders your progress…Take these examples for instance: 

  • I’ve lost 10 pounds already, BUT I hate logging ALL of my food; it’s too time consuming!
  • I’m eating healthier and making better decisions, BUT I hate meal prepping on the weekend! 

Once you’ve made one of your short-term goals, that is when you really need to dig deep and focus on your mindset…This is an important step to eventually reaching that long-term goal. Focus on the things that you are saying to yourself especially if you use the word BUT a lot and turn things around! Remember your WHY and the reason you are trying so hard to reach your goals – focus on shrinking the BUT in your life! Here are some statements that you can utilize instead: 

  • I know that health conditions run in my family and I want to stop the cycle so logging my food and exercising daily will increase my chances of success. I want to be better for me and my family!
  • I know that a couple hours on the weekend of meal prepping will help me with the craziness of my week and will take the guesswork out of what to eat. It will save me time and money in the long run AND will get me closer to my goals! 

So if you want to reach your long term goals faster, you MUST shrink the size of your BUT! πŸ˜‰Β If you would like some extra help, reach out and we can help!

Work Hard, Eat Clean, Be Blessed

*thanks to Joanna from CF AllKine for the inspiration for this post πŸ™‚


Wednesday 6.24.20

Wednesday Wisdom

What if…

What if you started cutting out excess sugar from your diet?

What if you walked a 1/2 mile every day (about 8 minutes)?

What if you reached out to a friend who you haven’t spoke to for awhile to see how she/he is holding up?

What if you read for 15 minutes per day?

What if you wrote down 5 things that you are grateful for every day?

What if you surprised your loved ones with lunch one day?

What if you donated 10 pieces of clothing to charity?

What if you turned off your phone for 2 hours per day and focused solely on you or your family (sleeping doesn’t count! πŸ˜‰ )

What if you meal prepped on Sundays and Wednesdays during the week?

What if you prayed for someone without them knowing it for a solid month?

What if you smiled to every person you came in contact with on a daily basis?

What if you said “Have a great day” to everyone?

What if everyone who reads this would just do 2-3 of these things daily? Imagine what kind of world we would live in if everyone would practice these sorts of things, especially those that don’t involve money, just decent human being actions! Smiles do not cost a cent! πŸ™‚ πŸ™‚ πŸ™‚ πŸ™‚ Smiles and attitudes are contagious, is yours worth catching?

Earlier today, it was announced that CrossFit was being sold and there was a Zoom call with the new owner. Part of the conversation dealt with what changes would be made; yes, the overall persona of CF needs to change, but what he emphasized was that each gym’s culture should not change…You should still walk into your box and that should bring a sense of happiness, a sense of family and a sense of belonging to something greater.

I always want my members to come into CFU and have the BEST hour of their day (or more than that if they stay after to chat which many do!). Our gym culture is unlike anything I’ve experienced before and that’s why I love it so much!

What if you came in and tried a class to experience what we experience day in and day out…You are welcome any time!


Transformation Tuesday!

Elana York

Elana has come soooo far in that past 18 months! She is a single mom of two adorable little girls and she sets a GREAT example for them! She is the “Queen of the Machines” and is a force to be reckoned with when she shows up on a daily basis.

“I just have to say, I am so so happy I took the leap and tried out the whole CrossFit thing. It’s been the biggest blessing and I always look forward to it! I can’t ever see myself not doing it!”~Elana

Everyone at CFU is proud of the accomplishments that Elana has made and we look forward to what she accomplishes next! Keep on being Amazing, E! πŸ™‚


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™‚

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!