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?? 🙂 Have a great weekend!
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 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 🙂 ) 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!
-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!
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!
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 😉
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!
Pretty sure I won today! 🙂 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! 🙂 ).
I GOT TO get my haircut and pray for my hairdresser who is battling cancer 🙁
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! 🙂
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 😉 )
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!
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 🙂 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” 🙂
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! 😉 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 🙂
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! 😉 )
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! 🙂 🙂 🙂 🙂 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!
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! 🙂
