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CrossFit vs. Traditional Weightlifting: Which is Better? ๐Ÿค”๐Ÿ’ช

If you’re a woman over 40 looking to get stronger, you might be wonderingโ€”should 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. Hereโ€™s why:

1๏ธโƒฃ 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๏ธโƒฃ Built-in Community & Support โ€“ Unlike solo gym sessions, CrossFit thrives on community. Youโ€™re surrounded by like-minded individuals who motivate and push you. This makes staying consistent easierโ€”because letโ€™s be honest, we all work harder when we have support! ๐Ÿค—

3๏ธโƒฃ 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๏ธโƒฃ Itโ€™s Scalable for ALL Levels โ€“ You donโ€™t have to be an elite athlete to do CrossFit! Every workout can be modified to meet you where you are, whether youโ€™re brand new or experienced.

So, which is better? For women over 40 who want to get stronger, healthier, and be part of a supportive groupโ€”CrossFit wins! Ready to start? Letโ€™s chat! โžก www.crossfitunstoppable.com/free-intro ๐Ÿš€

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Empowering Women 40+ to Thrive: How CrossFit Unstoppable Can Transform Your Health and Fitness

At CrossFit Unstoppable in Jefferson City, we believe that fitness is for everyoneโ€”no matter your age, background, or experience level. For women 40 and older, prioritizing health and fitness becomes even more important as we navigate the changes that come with this stage of life. Whether you’re looking to boost your energy, build strength, or simply feel more confident in your body, our gym is here to support you every step of the way.

Why CrossFit Unstoppable is Perfect for Women 40+

1. Tailored Workouts for Your Needs

   Our coaches understand that every womanโ€™s fitness journey is unique. We design scalable, low-impact workouts that focus on functional movementsโ€”helping you build strength, improve mobility, and enhance overall health without risking injury. Whether you’re new to fitness or returning after a break, weโ€™ll meet you where you are.

2. A Supportive, Judgment-Free Community

   At CrossFit Unstoppable, youโ€™re not just joining a gymโ€”youโ€™re joining a family. Our welcoming community of women 40+ encourages and motivates each other to reach their goals. Youโ€™ll find camaraderie, accountability, and friendships that make showing up feel like a joy, not a chore.

3. Health Benefits Beyond the Gym

   Regular exercise at our gym can help you manage weight, improve bone density, boost heart health, and reduce the risk of chronic conditions like osteoporosis and diabetes. Plus, the mental health benefitsโ€”like reduced stress and increased confidenceโ€”are just as powerful.

Your Journey Starts Hereย ย 

If youโ€™re ready to take control of your health and feel unstoppable, weโ€™re here to help. At CrossFit Unstoppable, we celebrate every milestone, no matter how big or small. Let us show you how fitness can be fun, empowering, and life-changing.

Join us today and discover the strength youโ€™ve always had inside. Your best self is waiting!  

๐Ÿ’ช Schedule a free intro session today and see how CrossFit Unstoppable can work for you!** ๐Ÿ’ชย ย 

#CrossFitUnstoppable #FitnessOver40 #StrongWomen #JeffersonCityFitness

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Setting Realistic Goals for Success in CrossFit

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 goalsโ€”one step at a time.

As Jefferson City, Missouriโ€™s 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. Thereโ€™s 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, itโ€™s not about perfectionโ€”itโ€™s about progress. Celebrate your victories, no matter how small, and trust the process. At CrossFit Unstoppable, weโ€™re 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! ๐Ÿ’ช Book a Free Intro HERE!

#CrossFit #GroupTraining #Nutrition #JeffersonCityMO #RealisticGoals

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Why Nutrition Is Crucial for CrossFit Athletes

New Year for New Healthy 2021. Fresh vegetable salad and healthy food for sport equipment for women diet slimming weight loss background. Healthy change new life Concept

At CrossFit Unstoppable, we know that nutrition is just as important as the work you put in at the gym. Itโ€™s the foundation for your performance, recovery, and overall health. To truly reach your potential as an athlete, fueling your body properly should be a top priority. Here are the top 5 facts about why nutrition is key for CrossFit athletes:

1. Energy for Intensity

CrossFit workouts demand high-intensity effort. Proper nutrition provides the energy your body needs to power through workouts. Carbs fuel performance, proteins rebuild muscle, and fats keep your energy levels steady throughout the day.

2. Faster Recovery

Your muscles work hard during every WOD. Consuming protein and carbs post-workout helps repair and rebuild those muscles, reducing soreness and speeding recovery so youโ€™re ready for the next session.

3. Improved Performance

Eating a balanced diet tailored to your goals enhances strength, endurance, and overall athletic ability. Without proper nutrition, your body canโ€™t perform at its peak.

4. Weight Management

Nutrition plays a major role in achieving and maintaining a healthy body composition. Whether your goal is to lose fat, build muscle, or maintain, your diet is the most significant factor.

5. Longevity in Fitness

CrossFit isnโ€™t just about todayโ€”itโ€™s about long-term health and fitness. A solid nutritional foundation reduces the risk of chronic diseases and keeps you strong for years to come.

Dialing in your nutrition doesnโ€™t have to be complicated. Start small, prioritize whole foods, and rememberโ€”what you eat directly impacts how you perform. Letโ€™s fuel up and crush those goals! ๐Ÿ’ช๐Ÿฅ—

Want more information or want to get started?? Book a Free Intro HERE!

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Top 10 CrossFit Workouts for Beginners (Ages 35+)

Getting started with CrossFit can feel a bit intimidating, but it doesnโ€™t have to be! The great thing about CrossFit is that itโ€™s scalable for all fitness levels, making it perfect for anyone looking to start a healthier lifestyleโ€”especially those of us 35 and older. Below are ten beginner-friendly workouts featuring bodyweight movements or minimal equipment like dumbbells or kettlebells.

1. Air Squats (3 Rounds of 15)

Mastering the air squat builds a foundation for strength and mobility.

2. Push-Up Ladder (10-1)

Start with 10 push-ups, then 9, 8, and so on. Modify by doing them on your knees or against a wall.

3. 10-Minute AMRAP (As Many Rounds As Possible)

  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

4. Dumbbell Deadlifts (3 Rounds of 10)

Use light dumbbells or any household object to learn proper hinge mechanics.

5. Step-Ups (3 Rounds of 12 Each Leg)

Grab a sturdy chair or step and alternate legs to build single-leg strength and balance.

6. Burpee Countdown (5-1)

Start with 5 burpees, then 4, 3, etc. Go at your own pace and modify by stepping back instead of jumping.

7. Farmerโ€™s Carry (3 Sets of 50 Steps)

Hold kettlebells or dumbbells by your sides and walk to improve grip and core strength.

8. Wall Sit (3 Rounds of 30 Seconds)

Strengthen your legs and core by โ€œsittingโ€ against a wall.

9. Plank Hold (3 Rounds of 20-40 Seconds)

Build a strong core to support your daily movements.

10. Dumbbell Press (3 Rounds of 10)

Using light dumbbells, press overhead to improve shoulder strength and stability.

CrossFit isnโ€™t about perfection; itโ€™s about progress. Start slow, focus on form, and celebrate every small win. ๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿ’ช If youโ€™re ready to take the next step, book a Free No-Sweat Intro at CrossFit Unstoppable today!

Your journey to better health starts nowโ€”one rep at a time! ๐Ÿƒโ€โ™€๏ธโœจ

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The Gift of Resilience

When looking at your body composition goals there are often 2 competing thoughts: 

A quick fix and dramatic results are what you crave. 

There is nothing more you want than to get to your goals as fast as you can, but it often feels exhausting and overwhelming.

Vs.

I need to learn habits that I can maintain long term.

Taking the time to get the desired results will help maintain these results, but it feels โ€œnot so sexyโ€.

Letโ€™s examine what can happen with each approach.

Many of us have done restrictive challenges, fad diets and had amazing results, only to feel depleted and exhausted. Maintaining these behaviors is tough due to the rules and restrictions. The upside is the aesthetic results. Many people comment on how amazing you look. Inside, you may not feel the same. Fatigue and feeling deprived have been mentioned by some people who have adopted the quick fixes and are now searching for something sustainable. Without that sustainable approach, many people return to old ways.

Often time quick fixes and restrictive diets leave a person isolated. They donโ€™t often promote the balance between real life and the diet. An example here is an event like a birthday or work party. On a restrictive diet, there is a temptation to not participate, not enjoy the event due to the foods or beverages involved. Instead, there is much to be learned about taking a planned break from a diet, having some โ€œcontrolled funโ€ if you will and then challenging yourself to get back into a healthy routine after the event is done.

What is missing with these quick fixes is the time to learn habits that build your foundation. By taking your time to really learn different healthy behaviors, practicing them in real-life situations, building them into your routine, creates behaviors that are second nature and effortless. Another thing that is missing is the building of a healthier more resilient mindset that you have been able to overcome a setback and get back on track with healthy behaviors. Taking the time to learn healthy habits, a few at a time, and challenging yourself to commit to getting back on track after a time where you have gone off track builds resilience and mental toughness. 

Another thing that can happen that feels more far off by taking your time is that you are taking small steps each day to invest in your long term health. Each day, by working on habits, you are making internal gains on working on avoiding the burden of chronic diseases like diabetes and heart disease. 

The challenge here is allowing yourself to appreciate what can be gained by taking the time to learn the process, trusting that by investing the time and effort in learning healthy habits that this will yield a healthier and happier, more resilient you for a lifetime. 

If you are looking for a healthier and more sustainable approach to achieving your goals, we recommend booking a free intro with our nutrition coaching staff!

Click here to book your free intro today:ย FREE INTRO

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4 Recipes That You Are Guaranteed To Love!

(Pick at least one to prep this week!)

You donโ€™t have to only eat chicken, broccoli and brown rice to see amazing results. 

Our top 4 recipes are sure to be a hit with the whole family.

#1 Egg Muffins

Change up the flavor by adding your favorites meats and veggies, or try our variation with sweet potato.

#2 Amish oatmeal

This baked oatmeal is a great option for the whole family. Top with you favorite fruit and nuts. To add extra protein, add in Bubbโ€™s Collagen when cooking. This increases the protein to 24 grams of protein per 200 grams. 

#3 Meatloaf Muffins

At my house, we are huge fans of muffin tins. These delicious meatloaves are great reheated. Pair with roasted veggies and mashed cauliflower for a balanced meal!

#4 Pulled Chicken

This is one of the most versatile recipes we have. You can put it over a sweet potato or make a Mexican bowl. 

If you liked these, check out our recipe book. Fun fact: you can find all the nutrition facts for HSN recipes in MyFitnessPal, by typing Healthy Steps Nutrition Official then the food name. 

What is your favorite recipe? Let us know! ๐Ÿ™‚

You can find more delicious recipes >> https://crossfitunstoppable.com/recipes

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. โ€œWhy 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 isnโ€™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 โ€œnot 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, letโ€™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! ๐Ÿ™‚

Work Hard, Eat Clean, Be Blessed!

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Transformation Tuesday!

 “I gained a bunch of weight in sobriety, just quit smoking, and now I needed to work on a healthy lifestyle. I had no idea the wonderful people I would meet and just how helpful they would be for me.

Iโ€™m on track with nutrition and it feels normal to eat healthy. That would have never happened without CFU and the nutrition program. I love the workouts the most though…I started gaining muscle and losing fat almost immediately after starting.


CFU really exceeded my expectations and you shouldnโ€™t wait for the โ€œright timeโ€. Join TODAY! You won’t regret it!”

Today we would like to celebrate with Jennifer as she has accomplished amazing things in the past 3 months! Jennifer came in right before Christmas for a consult really unsure of what she needed to do so we worked out a plan for her.

She started with the Unstoppable Fitness Boot Camp program four days a week in late December (I wouldn’t let her wait until the new year ๐Ÿ˜‰ ) She has found that she is strong and capable and wanted to add to her success so she joined our Nutrition program as well in mid-January. She will admit that she didn’t know how to eat healthy and she needed someone to help her with nutrition.

We got her on the right track and with this combo, she is headed towards great things! We (Aaron, Heather, Nikki and myself) as well as everyone else at CFU couldn’t be prouder of you, Jennifer! Keep up the amazing work! ๐Ÿ™‚

If you would like to see similar results, set up a FREE INTRO! We want to help as many people as possible! P.S. You don’t have to be a member of CrossFit Unstoppable OR live in the Jefferson City area…we have remote and online training as well – how cool is that?!?

Work Hard, Eat Clean, Be Blessed!

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Heart Day <3

What’s your favorite exercise to get your heart rate up or exercise?

*Running *Walking *Jump Roping *Lifting Weights *Rowing *Skiing *Skating *Snowboarding *Volleyball *Basketball *Football *Wrestling *Soccer *Baseball *Softball *Tennis *Pickleball *Hockey *Golf *Swimming *Gymnastics *Rock Climbing *Cycling *Skateboarding *Boxing

Soooooo many options and I’m sure I left some out for sure! It is recommended that your heart rate be between 120-150bpm for at least 30-60 minutes per day! Are you achieving that? Are you doing what’s necessary in order to keep your heart healthy?

When I taught PE, I had the kids play a tag game called “Heart Attack Tag”. There were 4 taggers, each representing four risk factors of heart attacks – Smoking, Sodium/Salt Intake, Junk Food, and Couch Potato. If you got tagged once you would place your arm over your chest indicating that you were 25% likely to have a heart attack but you were still in the game; tagged a second time, two arm crossed on chest (50% likely to have a heart attack). If you got tagged a third time – 75% chance of a heart attack – you had to lie on the floor and wait for the “Dr” to come and save you.

I believe this made quite and impression on the kiddos when they played it as the “Dr” would prescribe exercise in order to get back into the game…My mission is to help as many people as possible so if you are reading this and your nutrition and fitness are not up to par and run a risk of hurting your heart from one of the risk factors, get up and MOVE! Just 5 minutes is better than nothing! Think about what you are putting in your body to fuel it…is it good nutrition or is it junk? Eat mindfully not mindlessly – You’ve only got one body to live in and it’s up to you to love it enough to take care of it!

If you’d like extra guidance on how to take care of your fitness and nutrition, book a Free Intro!

Have a Great Heart Day and Be Safe out there!

Work Hard, Eat Clean, Be Blessed!