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No Time to Workout?

Hogwash…that’s an expression my grandma always used when the truth wasn’t being told. So I think it’s a bunch of hogwash when people tell me they don’t have time to workout! YOU are worth 2% of your day…do you know how long 2% is?? It’s 30 minutes!!

You mean to tell me that you can’t set aside 30-60 minutes out of 1,440?? The American Heart Association recommends that people should exercise at least 60 minutes per day in order to fight off heart disease. Look at your lifestyle and be truthful, are you doing what is needed to keep your heart healthy? Are you exercising, eating healthy, staying away from tobacco, and limiting sodium in your diet?

As some of you know, I used to teach PE and I loved having the kids play games that actually taught them something…one particular game is called “Heart Attack Tag” – we had four taggers who each represented a risk factor for the possibility of having a heart attack – too much salt, lack of exercise, junk food and smoking. If you got tagged the first time, you would cross your arm across your chest and it meant you were 25% likely to have a heart attack; get tagged a 2nd time then both arms across your chest (50% likely for an attack). If a player got tagged a 3rd time (75% chance of an attack), then the player would lie on the floor and wait for a “Dr./ambulance” to come help. In order to get back in, the Dr. prescribed “exercise”, usually 5 jumping jacks. Have you ever tried to run around with both arms across your chest?? It’s hard! Think of how hard your heart has to work when proper care isn’t present…if it’s clogged with “junk” then it’s not going to work right.

Do you realize what the number one cause of deaths are in America? It’s heart disease…so don’t you think it’s time to put your heart first? Even if it’s just 2% of your day, you can begin somewhere and help reduce the chances to develop heart disease and other illnesses.

If you aren’t sure where to start, book an appointment with me and we can work something out! We have in person AND online options available to get you started towards a healthier YOU! Book HERE!

Work Hard, Eat Clean, Be Blessed!

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Will Lifting Weights Make Me Bulky??

225# 🙂

The simple answer is Nope… Many out there think that if you lift weights you will get “man muscles”. This is simply not true. Weight training simply makes you STRONGER!

When beginning a strength program, you will not see growth in the first few weeks since your nervous system is adapting to the training. It’s pretty complex but in layman’s terms, the more “muscle” you try to recruit, the more the brain works in finding that muscle to help with the strength. This is why you must give a strength program longer than a week or two 😉 The best plans take time!

Nutrition plays a big part in this as well because when you lift, in order to gain muscle, you need to “feed” that muscle the proper nutrients. Too many calories without burning it off results in the “bulkiness” or body fat gain. So eat to train, don’t train to eat!

Many people come in thinking they can just “tone up” or target a specific muscle area. The bottom line is to stick with an appropriate strength program (hire a coach 😉 ), use proper form and eat a well-balanced diet.

Hormones are the underlying factor when speaking about bulking up when lifting weights. Women will not bulk up like men, because they have a different hormone profile. Men have more testosterone, which promotes muscle growth. For women, both fortunately and unfortunately, their hormone profile allows them to tone without getting bulky, but also deters them from losing all the fat they may desire as easily as men. A clean diet will promote this wanted fat loss for them.

You need to be strong to be lean, and to do this, the recipe is simple: weight training, clean diet with everything in moderation and cardio. If you have other questions about exercise, fat loss, weight training or nutrition, go ahead and book a No Sweat Intro with one of our trainers and we can get you started to a strong and lean future!

Work Hard, Eat Clean, Be Blessed!

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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! 😉 )

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!

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Belinda Says

LIFEStrong Nutrition/Fitness Challenge!

good nutrition

CrossFit Unstoppable’s LIFEStrong Nutrition/Fitness Challenge

Who: CFU Members

What: A 12-week nutrition/wellness/fitness challenge that will take you further than you’ve been before in your life…Why 12 weeks? Because 4 weeks isn’t enough…6 weeks isn’t enough…8 weeks isn’t enough…12 is just enough for you to start seeing the differences in your physique and overall health. 84 Days will take you beyond your expectations…IF you are willing to COMMIT! Are you committed? Are you ready to transform? Are you ready to be the best you that you can be? Then COMMIT! Commit to better eating…Commit to better wellness…Commit to changing your LIFE!

When: Kick-Off meeting  is Monday, May 4th at 6:30pm    The Challenge will begin on Monday, May 11 and end on Sunday, August 2nd. The week in between the meeting and beginning will give you a chance to PREPARE for success. It will also give you a chance to ask questions of the veterans of these types of challenges.

Where: Meeting will take place at CFU (bring a chair if you want to be comfy)…Workouts will take place at CFU AND on your own when you can’t make it to the box.

Why: Because I believe that you want to make permanent changes to your lifestyle…I believe that you want to feel better…I believe that you want to look better…I believe that with this support system you WILL and CAN succeed! I BELIEVE IN YOU! So join us!

Cost: Free to members, but you will be asked to WORK at this…no hand holding…there will be encouragement, but there will be no rides on a Pity Party train…Life happens and things will get in the way, but with this challenge, I hope to help out your mindset and get to the heart of your nutrition woes. So are you ready? Then I’ll see you at the meeting!

CAN’T MAKE THE MEETING? I’m hoping to video tape and post to my YouTube channel for all the details. There will be forms to download and print off –>this is on you to keep track of what needs to be printed, copied, tracked and reported…If you want it bad enough then you will do the work!

WHAT TO EXPECT AT THE MEETING ON MONDAY…A basic overview of nutrition and how whole foods works for your body…discuss some personal goals…cover how much to eat and how often…cover basic supplements and water intake…perform the baseline workout (yes, come dressed to do a short workout)…you will be weighed and measured (every 4 wks)…you will have your before picture taken…You will be joining an AWESOME group of people who are ready to support each and every one of you so get ready for the ride of your life!! 🙂

GOT FACEBOOK? If so, then you will be put into our private nutrition group…If you are not my friend, please send a request so I can get you in the group! Much of our inspiration, motivation and recipes occur within this group.

Other Questions?? Save them for the meeting or your “mentor”—more on that later 🙂