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…! 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

Have a Great Week!

Work Hard, Eat Clean, Be Blessed!



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!


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!


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! 


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!


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!


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! 


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!


In a Rut?

Why is it soooo hard??

I’m sure you know what I’m talking about and some of you may be saying, “Is she talking to me?” It’s so easy to get stuck in the same vicious cycle of bad habits…not drinking enough water, not moving your body, not fueling your body the right way, not getting enough rest, drinking too much alcohol and I’m sure there are many other bad habits that people can get stuck doing as well, but I’m going to focus on the ones that have hurt me in either the present or the past.

Water…are you consuming at least 80oz per day? Our recommendation for our athletes is at least 1/2 their weight in ounces per day; more so if they will be doing a workout that day. I usually don’t have a problem with this one as usually always have a water bottle in tow, but I can see where it can be a problem with some people. Those who are at a desk most of the day and only get up occasionally and during lunch. Something that may help is to set a timer on your phone and get up, walk to the water fountain/cooler and fill up your water bottle…at least 10oz…do this at least 5 times per day and you already have half of your quota taken care of! I’ve used this “vision” before and it may sound gross, but do you want your organs to look like a flank steak or a dried up piece of beef jerky?? Your body NEEDS water so get it in! No Excuses!

Exercise…do you move your body at least 30 minutes per day? It doesn’t have to be intense…It could be 3-10 minute walks. I bet you could do this on a break at work! You could even park further away from the entrance and take stairs! The idea here is to develop a routine and habit of just moving. Have more specific goals for building strength and endurance, well that’s another topic. I just want you to move for 30 minutes per day. Not only does the physical activity help your entire body, it helps with your mental health as well! Starting the day off right with some movement is definitely something that can help you get out of a rut!

Nutrition…do you eat “clean” at least 80% of the time? Does half of your plate at lunch and dinner contain veggies? Are you including lean protein, a starchy carb, veggies and a healthy fat at each meal? Do you know how many calories you should be consuming each day? Do you KNOW you consume too many calories? This piece right here is what gets most people down (including me!). They think it’s complicated, but it really isn’t…most people KNOW that eating ice cream every night will not help them reach their weight loss goals, but they do it anyway. Why? Because they are addicted to the sugar and they don’t have anyone holding them accountable for their goals. There are many times throughout the year when I just crave the crunch, the salt, or the sweet and it gets away from me, but I’ve found that if I have someone who knows what my goals are, I am more apt to saying no to the “bad” stuff and filling my plate with more healthy options! This gets me closer to my goals and having the accountability keeps me out of that rut! I KNOW the nutrition piece is hard…I’ve lived it. Not every day is easy, but how bad do you want to change?? That bad, huh? Well, then do the work AND if you need help, we have the tools and means to help you reach your goals faster! I attended a workshop this past Friday, and one particular thing that made a lot of sense…“Do you want to lose weight fast, or do you want to lose it forever?” Forget the fad diets and pills…we can help you reach that goal…just book an appointment with one of our nutrition coaches –> Nutrition Coaching (You do NOT have to be a member for these services!)

Sleep and Rest Days…do you get at least 7 hours of sleep or just shrug off resting your body telling yourself that you can handle just 5-6 hrs of sleep? Many ask how many hours do you really need; there are lots of studies out there and your body functions better when you get between 7-9 hours of sleep. Adolescents and children need much more so if you have kiddos, make sure they are getting adequate rest. Especially if they are athletes and need rest and recovery from practices. Rest days…it’s okay to take them, in fact we encourage athletes to take at least 2 rest day per week; this doesn’t have to be “do nothing”, you can still do an active rest day like a walk or hike or even some bike riding. But your body does need time to recover from the weight lifting or high intensity exercise that you place on it during the week. So Rest and Recover! 🙂

Lastly, one that tends to rear its ugly head is alcohol consumption…I like my beer (and wine on occasions) especially in the summer when you just want to hang out and have a couple to chill. However, these empty calories can certainly add up and guess where it adds up…your gut and butt 🙁 So the best thing to do here is plan your drinks out ahead of time if possible. Push the protein and eat as healthy as possible early on so you can enjoy the adult beverages without feeling guilty about it. You can also put a limit on consumption so you don’t have any ill affects the next day 😉

If all of us were to be on the same page with all of the above things, meaning everything on the positive, we would definitely be staying out of those ruts and funks. The physical and emotional toll that these so called ruts take on a person is terrible and I hate to see anyone there. So if you need help or just need to know where to start, let me know or follow our CrossFit Unstoppable Facebook and Instagram pages for inspiration and motivation. I want you to succeed and I definitely want to see you Better Than Yesterday! Have a great week!

Work Hard, Eat Clean, Be Blessed!


Got Stress??

Sunday already…where did the weekend go?? I hope you all had a good and productive one! I had every intention to check a lot of things off the list, but sometimes you just need a little down time…I may or may not have binge watched a show on Netflix or watched a movie here and there 😉

With a week full of classes (very HOT in the gym by the way!), a slew of volleyball lessons, and the ins and outs of running the business, things can get a little bit stressful. So how do you manage your stress and your workload? Do you just deal with it or do you have any tips that help you manage throughout the week?

One thing I like to do is sit down on Sunday evening and map out the week to see when I’ve got some larger blocks of time to fit in some “down time”; let me tell you, it’s not often that down time happens so I’ll take it when I can get it! Take time for YOU every day!

Another thing that has proven helpful for me is that I get up at the same time on most mornings for some “quiet time”…a good cup of coffee and some devotion/reading time is just what I need to start the day off right. I also like to tackle 3 big things that are on my list so that way I can basically say that I’ve won the day! It’s a good feeling when you’ve accomplished 3 major tasks before 9am!

Exercise is a HUGE stress reliever for me and most of the time you can find me in the gym (well, that’s where you mostly see me anyway 😉 ) working out between 8:30 and Noon or so. I really like working out with a group so I try to hit a regular class as much as my schedule will allow. Working out with other athletes at CFU helps keep me motivated AND helps with accountability!

I would most likely go to the earlier classes, but SLEEP lately has been taking precedence. I find that when my sleep patterns are off or I don’t get enough sleep, my anxiety shoots up and it’s hard to manage. I would recommend that you get at least 7-8 hours of sleep each night in order for your body to properly recover and reset for the next day!

Last but certainly not least, my nutrition must be on point otherwise I stress eat or eat out of boredom. You’ve probably been there before as well, but planning out your meals and snacks is a sure way to success. I know I should have done some meal prepping this weekend (I still have a couple hours tonight!), but “doing nothing” felt good for a change! If you need help with your nutrition or would like to get started at CFU, book a Free No Sweat Intro…we would love to help you out!

It’s really easy to get caught up in the rat race of going here, going there, doing this, doing that, when do I have time, I don’t have enough time, what am I going to do if I don’t get this done…BREATHE…Slow down and make a plan. Nothing is more important than your health and well-being because if you don’t take care of yourself, you won’t have much to give to others. So take care of yourself, will ya?? Have a great week!

Work Hard, Eat Clean, Be Blessed!