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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 🙂

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Sunday FUNday!

Many people use their Sundays as a rest day to rev up for the upcoming week…how do you spend your Sundays?

  • Nothing
  • Church
  • Spending time with family
  • Exercising
  • Meal Prepping
  • Watching Netflix 😉
  • Cleaning the house
  • Working

There are many things that one can tackle and it’s great to do nothing at all or mix a few things up here and there. I myself do almost all of the things listed (except for cleaning-least favorite thing to do unless it’s a barbell 😉 ).

The important thing is to take time for YOU! Do what makes you happy and JOYful! Fill up your cup so you have more to give in the upcoming week!

Here’s to a great week and many blessings on your Sunday FUNday whatever you choose to do! 🙂

Work Hard, Eat Clean, Be Blessed!

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Why Does It Take So Long??

A client came to me recently and said how badly she wanted to achieve their body composition goals and was frustrated that it was taking so long. “Why does it take so long to see the changes?” I had the opportunity to have an open and honest conversation about the importance of taking a long-term approach to our health and wellness goals and why the quick fix isn’t the way to go.

I will warn you that taking a long-term approach and truly taking the time to learn habits and make them part of a daily routine is not sexy and it is not quick. This stuff takes effort and time, and it is not a quick fix. 

Taking a long-term approach to improving our nutrition means we have intent, objectives, goals, and a mission to accomplish not only short-term goals but also long-term goals. The big picture mission is simple, we want to be happy, healthy, and strong – both mentally and physically. Being consistent with healthy habits like drinking water, exercising, sleeping, meal prepping, and eating real foods is key to accomplishing your long-term goals. When we take the time to learn these healthy habits, that is when we sustain healthy behaviors and we achieve the results we are so desperately seeking.  

Intent without action accomplishes nothing.

Many of us want to get to ideal body composition, losing weight and body fat. Setting those goals is the easy part. Being accountable for those goals and doing the smaller, often deemed “not so sexy” action items that lead to goal achievement is the hard part – and that’s where working with a nutrition coach in customized nutrition programs and participating in ongoing coaching programs over time is important.

First, let’s start with mapping out a long-term approach. Follow these 3 steps:

Step 1: Begin with the end in mind: What do you want to achieve? What will it take to get there?

Step 2: Start small. The little wins will snowball into larger wins down the hill. Consistency wins.

Step 3: Establish SMART Goals.

What’s a SMART goal? Glad you asked!

S – Specific; Should be simple and defined what you are going to do.

M – Measure; Tangible evidence so you can achieve the goal.

A – Attainable; They should push you just outside your comfort zone.

R – Results-Focused; Goals should measure outcomes, not activities.

T – Time-Bound; Goals should be linked to a time frame that creates a sense of urgency.

Here’s an example of what it looks like to map out nutrition goals over the course of a year:

I will eat a balanced breakfast using the plate method at least 4/7 days this week.

I will meal prep dinners with 3 compartment containers with balanced portions of lean proteins, green vegetables, healthy fats, and healthy carbohydrates for the next month to deal with busy times of the day.

I will eat balanced plates with lean proteins, green vegetables, healthy fats, and healthy carbohydrates, and have a glass of water instead of regular soda with that meal for at least 2 meals per day in the next 3 months.

In the next 6 months, I will log my meals daily to learn about my macronutrient balance, and work with my nutrition coach to stay accountable to losing 15 pounds in my customized nutrition coaching program.

This year, I will enlist the support of a coworker, family member, or friend at the gym as another accountability partner to make sure that we are eating healthy balanced meals 90% of the time, and getting to the gym at least 3-4 times per week.

I will work with my nutrition coach for at least a year to stay accountable to losing 30 pounds and 8% body fat in my customized nutrition coaching program.

It’s your turn! What does it look like for YOU to take a long-term approach when it comes to YOUR nutrition? 

Map it out, and book a free intro to sit down with your nutrition coach to get a plan in place for accomplishing your long term goals! If it sounds like its going to take a long time, remember that a nutrition coach will be there with you every step of the way. 

You can book a FREE INTRO HERE! We want to help YOU reach your true potential! 🙂

Work Hard, Eat Clean, Be Blessed!

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Some Monday Motivation

What’s Your Motivation? How do you keep going?

I asked some of my members a few months ago to tell me their “why”…Why do you show up at CFU? Why do you go through what you do on the mats? Why do you meal prep on the weekends? The most common answer was, “because I want to live a healthier life and set a good example for my family” – that is pretty much my why as well.

If you recall, I told the story of how I was sitting down during a PE class telling my kids to run laps and do other exercises…SITTING DOWN…I was a freaking PE teacher for goodness sake! What kind of good example was I setting for those kiddos? Not a good one, that’s for sure! I remember counting down the hours before I could go home and just lie down and watch tv because I was always tired – something needed to give!

But how do you find the motivation to one day start from scratch? Yes, I had the knowledge to exercise and eat healthy, but where would my motivation come from? I tell you, it had to come from deep within; being sick and tired of being big and lazy, I knew that baby steps would get me started. I told my husband my plan and set off to the Y every morning at 4:45am (yes, I know that’s crazy, but it was the only time I had in my crazy schedule). I found some accountability partners through an online group where we shared our workouts and nutrition tips. It’s what kept me going! And the rest is history!

It all started with motivating myself to do better for myself and my family BUT…I had to keep going! Everyone has those days where they really don’t feel like doing anything – heck, there’s even a song about that!

Things that may help you stay motivated:

  1. Set Goals! Make sure they are reasonable…don’t say I want to lose 50 pounds then get upset when the scale doesn’t budge in a week. Baby steps! Make sure the goal is specific, measurable, achievable, realistic, and has a time domain (SMART)
  2. Make your exercise/fitness routine FUN! If you dread going to the track and doing circles, change it up and hit the trails instead; take up biking or hit up a dance class. Step out of your comfort zone and keep things fun! It also helps keep you young! 🙂
  3. Make activity part of your daily routine! Every day do something active. On our fitness tracker app at the gym, I’ve put in a daily cardio section where members can put in their own workouts/runs in case they can’t make it to the box. This helps with accountability and keeps them on track!
  4. Put your activities (fitness/nutrition) down on paper…write.it.down! I used to (I should do it again!) write down everything I was going to eat the next day the night before so I was prepared for the day along with the workout I was going to tackle. Once I ate that meal or did that workout, it went on the “finished” side of my journal. That journal helped me stay on track especially with my nutrition so I didn’t have to “wing it” on a daily basis!
  5. Join forces with friends and family! Not only will you obtain the accountability, you will help them out with their fitness! It’s a WIN-WIN! 🙂
  6. Reward yourself! 7 days without any sugar, buy yourself a new pair of workout shorts! 21 days straight with daily activity, take yourself out for a nice meal! Set PR’s on lifts or runs, post that stuff and let people celebrate with you! Believe it or not, people do love to celebrate other’s accomplishments, plus it helps them with their motivation too! Seeing all of my athletes at CFU accomplish what they do on a daily basis inspires me to push a little bit more even on the days I don’t feel like it!
  7. Be Flexible! Don’t beat yourself up if you miss a workout or two; your body will NOT fall apart! Last week I actually took 2 days off from exercising at the gym! Unheard of BUT -My body didn’t fall apart, I was right back at it on Saturday! So give yourself a break now and then and realize that you are human and things are going to come up that get in the way of some of your fitness and nutrition goals!

If anything, write down or save photos/quotes on your phone so you can see them daily. I like the positive post-its…seeing positive messages helps me stay on the right track to where my mind should be. If you are having trouble finding the motivation to either get started or keeping the momentum, reach out and let me see if I can help! We offer personal training, group classes and online training if you don’t want to start out in a gym. Just let me know at crossfitunstoppable@gmail.com

Have a Great Week!

Work Hard, Eat Clean, Be Blessed!

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Relentless

When you think of this word, what does it mean to you??

*At whatever cost…

*Don’t hold back…

*All or nothing…

*Go until you can’t go any more…

*Determined to win…

*Don’t back down…

Do any of these come to mind? I’m listening to the audiobook, “Relentless” by Tim Grover…The subtitle is what caught my eye when I went to purchase it – Relentless-From Good, To Great, To Unstoppable 🙂

See why it caught my eye?? I find that listening to audiobooks these days is easier for me than reading-so many distractions! So Grover was the trainer for Michael Jordan and Kobe Bryant…He knew exactly what buttons to push to get the most out of both of them (RIP Kobe 🙁 ). I also finished the documentary, The Last Dance which documents MJ’s ride with the Chicago Bulls…Very good if you haven’t watched it.

In both the series and the audiobook, all of the things I mentioned above come about. These players (well, most) had an internal drive for greatness; you should want the same for yourself! Because you deserve it! You should be relentless in your pursuit of happiness – What makes you happy? Then go for it as long as it is for the greater good!

Think of all the things that you want out of life and start your pursuit of conquering all that you desire. You must know though that in some aspects you WILL have to be relentless and not back down from a challenge! I look forward to seeing the new drive in your actions (if I see you in person or just see you online!) and hope that your relentless endeavors bring you much happiness! Have a great Sunday!

Work Hard, Eat Clean, Be Blessed!

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Better Than Yesterday

Who Are We??

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.

That’s who WE are and we would LOVE for you to join us! Just book a FREE INTRO and come see what we are all about!

Work Hard, Eat Clean, Be Blessed!

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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’s 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 tasks before 9am! 


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


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’ve 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’s always someone out there to help; doesn’t 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! 


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


Work Hard, Eat Clean, Be Blessed! 

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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?? 🙂 Have a great weekend!

Work Hard, Eat Clean, Be Blessed!

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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 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!

Here’s to an Amazing Friday tomorrow! 🙂

Work Hard, Eat Clean, Be Blessed!

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Boredom Eating…

Have you ever gotten home from a long day at work and found yourself downing a whole bag of chips or a sleeve of cookies? Maybe after your long day with the kids you sit down and relax with a little mindless binge on Netflix and automatically turn into a bottomless pit that eats through the pantry like the Hungry, Hungry Caterpillar? Raise your hand, because we have all been there! 

In general, if you’re not hungry, you’re emotionally eating! According to research, a high boredom task increases the desire to snack.  Increases in eating may be used as an attempt to distract from an experience, in this case being bored or stressed.  We often see this while sitting in front of the TV or computer, when feeling stressed about an upcoming deadline, or simply needing a mental break from certain tasks like writing emails. What situations do you find yourself snacking more even though you aren’t hungry?

Just because boredom or stress eating is common, it does NOT mean we have to keep doing it! Here are 5 strategies to help you overcome this habit: 

  1. Fix your mindset 

This is KEY! Instead of thinking thoughts associated with a negative emotion, try turning it positive. Instead of “this is boring” or “this is awful, I hate answering emails all day”, try asking yourself “how can I make this more enjoyable” or thinking, “Everyone has to do some tasks they don’t want to do in life, this is just one of those for me!” While this may seem small, changing negative emotions to positive just by mindset will make a world of difference! 

  1. Closet cleanout

Out of sight, out of mind! Don’t allow your junk food to be so easily available. Choose to get rid of them, place them in high cabinets, or even the freezer!

  1. Change up your routine

Winding down with TV at the end of the day? Decide how many episodes you are going to watch and think about setting an alarm. Rather than snacking, bring a water or seltzer to keep your hand busy. Getting more bored? Move to a different, more stimulating task. 

  1. Learn your hunger & fullness cues

Take the time to check in with yourself and evaluate if you are truly hungry or just bored! Don’t eat until you’re full and SLOW DOWN! It takes time for your brain to get the signal from your stomach that you’ve had enough. 

  1. Practice mindful stress management

This is as easy as remembering “STOP”! Slow down, Take a breath, Observe how you are feeling/thinking and why, Proceed while considering multiple possibilities. 

Stress and boredom eating can create a cycle of continued negative self-talk, thoughts, and feelings. Keep these 5 strategies in mind the next time you feel overwhelmed or sit down to unwind in front of the TV.

 If you are looking for more guidance to create a better mindset and healthy habits, schedule a time to speak with our nutrition coach to help you find the path to success! 

Book TODAY! 

Work Hard, Eat Clean, Be Blessed!

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