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Better Than Yesterday!

I was recently listening to a podcast and the whole theme was “What is your purpose?” What are you doing to make this world a better place to live in? Are you adding value to people’s lives? Are you making others happy? Do you live life intentionally and for a purpose ON purpose?

Lots of deep thoughts here, but think about it…if you are just going through the motions of life without any set purpose, then what is the point?? Think about your dreams and what you’ve always wanted to become or where you want to go; you’re never too old to follow your dreams! Don’t get stuck in the mundane and just sludge through life…Find a purpose and go forward with that mission.

Ten years ago I did just that…I decided to get my Level 1 CrossFit Certification…mainly so I could use the word “CrossFit” for my PE classes. Who knew that a couple months later I would start a small boot camp and eventually CrossFit Unstoppable! I set off on a mission to help others feel the way I was feeling and that is still my mission today!

Below is our Mission, Values and Vision…I would LOVE for you to play a part in these in some way so I can HELP you!!

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.

We are not just a typical gym, we are family and we care about your success! We offer personal training, group classes, teens classes, boot camp classes, nutrition coaching, online training, specialty programs and volleyball training.

If you would like to experience what CrossFit Unstoppable is about, book a Free Intro so we can help YOU! Book Here!

Have a great Friday!

Work Hard, Eat Clean, Be Blessed! 🙂

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“100 Club” Member Highlight

Molly Bax-100 months w/ CFU!

100 months!! Can you believe it?!? Molly joins 11 other CrossFit Unstoppable members, one being her husband Mike in the “100 Club”! That’s over 8 years with our CFU family and what a blessing to have you with us, Molly!

With her great personality and positive spirit, Molly brings so much to our gym family and to be honest, she’s the one I’m usually chasing on the whiteboard! Looking forward to many more months of chasing you Molly!

Keep up the great work Molly Bax! 🙂

Work Hard, Eat Clean, Be Blessed!

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Transformation Tuesday!

Janet Land

I want to be like Janet when I grow up!! Janet started with CrossFit Unstoppable in 2021 with her daughter, Jessica in our “boot camp” program and then eventually moved to regular CrossFit classes.

After a bit of time, Janet took some time off of CF, but just recently (12/28/20 to be exact) responded again to a post I had made about nutrition coaching, weight loss and online coaching. And here we are! 4# down, 1.5% body fat lost and an amazing 7.25″ GONE. In just 5 weeks with nutrition coaching and online remote coaching that is offered by CrossFit Unstoppable!

I’m so glad you reached out that day Janet! Keep up the AMAZING work! 🙂

Work Hard, Eat Clean, Be Blessed!

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Arrrggghhh!

Around 230# 2007ish
This morning @195#….not happy!

I knew this was coming…I was getting “too comfortable” and not doing what I was supposed to be doing 🙁 So I took the #$%&@ pics this morning THEN did an InBody this morning – What the What??

Just being very honest an vulnerable here because I don’t want to go back to that first pic(pre-CrossFit days obviously)…In almost a year I’ve gained 19#, however my muscle weight has gone up 5# so I’m not “that” upset with that. I am though upset how I’ve been letting one bite here and one bite there get me and I make excuses for it.

I’m doing the exact opposite of what I’m telling my clients!! I need to start walking the walk more and today is Day One instead of “One day I will start…”

I’m looking forward to starting to train with my Couch To 5K + Core group next week (there’s still spots available if you would like to sign up!) Here’s the link: Couch To 5K + Core I think this is just the kick start I need to one get back into running and two, shed this extra weight I’ve put on in the past several months.

So anyway, that’s my story and I’m stickin to it…I don’t want to go backwards so I better get my butt in gear – literally!

Here’s to great results, one day at a time! 🙂 I’m off to clean that dirty bathroom mirror 😉

Work Hard, Eat Clean, Be Blessed!

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New Week…New Attitude!

“If you don’t like something, change it. If you can’t change it, change the way you think about it.” — Mary Engelbreit

I’ve talked a bit about shifts in our own thoughts and shifts in attitudes towards our progress. Believe it or not, I’ve had to really focus on my own “give a damn” attitude. Between quarantines and worries about all the things, I find myself many times trying to keep myself in a good place.

I met with a member the other day and one of the suggestions was to focus on the little things or small wins throughout the day. I’m now heeding my own advice and finding the little blessings that keep me going towards a good day. Taking one day, one hour, or one workout/meal at a time is going to get me closer towards my goals. It will you too!

Don’t focus on ALL the things, focus on what you CAN control and make it happen. A little attitude shift towards the things that you GET TO do will go a long way for a successful week. Here’s to a Happy Monday and Wonderful Week!

Work Hard, Eat Clean, Be Blessed!

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Resolutions or Results…

Do you make resolutions at the beginning of the new year? If so, did you meet last years? I’m betting that many of you missed the mark (I know I did!) Who would have guessed on December 31, 2019 that we would experience a year like no other (a year that shall not be named!)

But on a serious note, I hope that all of you and your family stayed healthy during the past year and you are set to have an even BETTER year! I set off in 2020, thinking that it would be my best year ever in terms of personal and business growth. Didn’t quite make the mark, but I can look back on the difficulties and know that I made it through! The only way to go is UP!

This year instead of resolutions, try setting small, manageable goals like: drink 80oz of water daily…do this for a week or two then add: exercise for 20 minutes per day 3x per week…after 2 weeks, bump up the minutes or the days and add another small goal like add more vegetables to my meals. The list of small goals is endless. Mine are pretty simple: Practice gratitude daily, Be present more, Get enough sleep/water daily, Exercise at least 5x per week, and eat 80% clean.

This month I’m trying a “Junk-Free January…No junk food, no alcohol and I’m ridding my house of 5 items of clutter daily. Try it this month and see what you can get rid of (I plan on getting rid of at least 7#/5” and a whole lot of clutter!) Join me!

So there you go, start with a little thing and the end game will be more satisfying instead of looking at the big picture over 300 days from now!

Baby Steps! If you need help with your goals or need a place to start, schedule a Free Intro so we can help! Happy New Year!

Work Hard, Eat Clean, Be Blessed!

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Monday Motivation

July 2009…XL clothes weighing around 220

I chose not to go into the gym this morning for the 8:30 class. As I sat and enjoyed a cup of coffee (black, no extra stuff 😉 ) I thought, I’ll just do something real quick at home to get a workout in and then get busy on some to do list things. I sat for a couple of minutes longer and told myself, if not now, when?? Many times if I wait until the afternoon or even a few minutes longer of sitting on the comfy couch, I end up doing nothing.

So downstairs I went to take a stroll on the treadmill contemplating what I should do for a workout today. Our regular workout that was programmed was 5 rounds of 3min as many rounds as possible of 20 bar facing burpees, 15 hollow rocks then max effort of overhead squats at 65# for the ladies. I thought, I could do that with the 22# trainer bar…but the longer I walked the more the thought of doing that version drifted away from my thoughts.

So after walking a mile I went back upstairs equipped with my abmat and timer on my phone and ended up doing and every minute on the minute of 10 burpees, 20 situps and 20 squats. This ended up being 7 rounds for 21 minutes. Definitely got my heart rate up AND took me down memory lane. You see, as I was jumping up on one of my burpees, my eye caught a glimpse of a family photo from the summer of 2009. The summer before I made the biggest decision of my life. That decision was to finally start walking the walk that I’d been teaching to my PE students.

It was time to stop making excuses for being lazy and get my @$$ in gear. So I did…that December I decided to make treks to the YMCA (this was a couple years before CFU) at 4:30am 5 days a week to make a change in my life. I would do some dumbbell work on MWF and cardio on TTH…I would do the same exercises over and over…don’t get me wrong, it was hard and I stuck with it and after 12 weeks I lost around 12# or so. I was feeling much better about myself and I started running more…and I signed up for my first 5K! What?? I never was a runner per se, but had done sprints for basketball and volleyball in HS/College. Running more than a mile was going to be challenging, but I did it…In May of 2010, I ran that 5K and didn’t even stop to walk. That running kinda became an addiction and I was doing about 2 5K’s per month and getting faster with each one. The running along with lifting weights was doing wonders for my transformation so I kept at it and people started to notice.

In the summer of 2010, I discovered CrossFit and haven’t looked back since. It has been life changing and I KNOW I would not have met the people I know today had it not been for continuing on my CrossFit journey…

In 2010, I started sharing my experience with some moms at the school I was teaching at and that’s how Mid-MO Fitness was “born”…in my little basement in Wardsville. I had a couple of “clients” who would come over and workout. I loved (still do!) helping people, but wanted to help more so I started some boot camps – those were fun 🙂 And then…I applied for CrossFit affiliation…Next Saturday (28th) will be our 9 year anniversary. A lot of ups and downs, but in the long scheme of things, I’m living my dream…to help people become better than yesterday.

Long story short, that glimpse of that pic made me realize how far I’ve come in the last 11 years and I never want to go back. So if you’re needing some motivation to get started let me know and I can steer you in the right direction OR if you need help staying motivated, I can help you there too. Just think about where you want to be this time next year and get your rear in gear 😉

Work Hard, Eat Clean, Be Blessed! 🙂

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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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