If you’re a woman over 40 looking to get stronger, you might be wonderingโshould I do CrossFit or stick to traditional weightlifting? The truth is, both have benefits, but CrossFit stands out for women looking to build strength, improve fitness, and stay engaged. Hereโs why:
1๏ธโฃ Functional Strength for Everyday Life โ CrossFit focuses on functional movements like squats, deadlifts, and presses that mimic real-life activities (think lifting groceries or playing with grandkids). Traditional weightlifting is great for building strength, but it often lacks variety in movement patterns.
2๏ธโฃ Built-in Community & Support โ Unlike solo gym sessions, CrossFit thrives on community. Youโre surrounded by like-minded individuals who motivate and push you. This makes staying consistent easierโbecause letโs be honest, we all work harder when we have support! ๐ค
3๏ธโฃ More Than Just Strength โ Traditional weightlifting focuses on strength gains, but CrossFit takes it further with cardio, endurance, mobility, and flexibility. As we age, maintaining mobility is key to preventing injuries and staying active long-term.
4๏ธโฃ Itโs Scalable for ALL Levels โ You donโt have to be an elite athlete to do CrossFit! Every workout can be modified to meet you where you are, whether youโre brand new or experienced.
So, which is better? For women over 40 who want to get stronger, healthier, and be part of a supportive groupโCrossFit wins! Ready to start? Letโs chat! โก www.crossfitunstoppable.com/free-intro ๐
When starting your fitness journey, setting realistic goals is essential for long-term success. At CrossFit Unstoppable, we believe in empowering individuals through group training, personalized coaching, and proper nutrition guidance to help you achieve your goalsโone step at a time.
As Jefferson City, Missouriโs first CrossFit gym, we understand the importance of creating goals that challenge you but are also attainable. Whether your focus is losing weight, gaining strength, or simply staying active, our dedicated staff is here to guide you every step of the way.
One of the best ways to stay on track is to break your goals into smaller, manageable milestones. For example, instead of aiming to lift 200 pounds by next month, work on improving your form and gradually increasing your weight each week. Similarly, if nutrition is a priority, start with small changes like drinking more water or prepping healthy meals a few days a week.
Our group training sessions provide the motivation and accountability you need to stay consistent. Thereโs nothing like sweating alongside like-minded individuals who push and inspire each other. Plus, our knowledgeable coaches offer personalized feedback and support, ensuring your safety and progress during every workout.
Remember, itโs not about perfectionโitโs about progress. Celebrate your victories, no matter how small, and trust the process. At CrossFit Unstoppable, weโre here to help you crush your goals and live a healthier, stronger life.
Ready to get started? Join us in Jefferson City and experience the difference! ๐ช Book a Free Intro HERE!
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. โWhy does it take so long to see the changes?โ 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 isnโt 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 โnot so sexyโ 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, letโs 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! ๐
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! ๐ )
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! ๐ ๐ ๐ ๐ 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! ๐
