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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 “not so sexy”.

Let’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 don’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 “controlled fun” 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: FREE INTRO

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4 Recipes That You Are Guaranteed To Love!

(Pick at least one to prep this week!)

You don’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 Bubb’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! 🙂

You can find more delicious recipes >> https://www.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. “Why does it take so long to see the changes?” 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 isn’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 “not so sexy” 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, let’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! 🙂

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.

I’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 shouldn’t wait for the “right time”. 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 😉 ) 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! 🙂

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!

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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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Super Bowl Weekend!

Go Chiefs!! 🙂

Super Bowl “Weekend” is usually a big deal to most people; particularly when the Kansas City Chiefs are playing for their 2nd straight title!

Wanted to throw out some tips and tricks to manage it through the day tomorrow without overindulging and derailing your previous weeks progress! There ARE ways to have a good time AND be healthy!

*Go with a Game Plan

*Don’t stand by the food table

*Offer to bring a healthy option to a party

*Beware of what you are drinking-stick with water or have a water in between drinks

*Skip the chips and go for the veggies

*Be mindful – Are you eating because you are hungry or bored?

Try a couple of these recipes to go into your Super Bowl party prepared!

Buffalo Cauliflower

Crockpot Chili

Have a Great Weekend! And since we may be stuck inside because of the snow and cold weather – Meal Prep for the week! Ready GO! 🙂

Work Hard, Eat Clean, Be Blessed!

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Seriously…Stop!

We have been doing goal reviews here recently and it’s crazy how our mindsets work…Quit beating yourselves up!

Seriously. Stop.

Stop telling me how your WOD wasn’t impressive because your pullups were banded, or your run was slow, or your pushups were on your knees.

Stop feeling embarrassed that you have the least amount of weight on the bar, or finished last.

Stop thinking your WOD was unimpressive because you scaled.

Stop degrading yourself for not getting a PR, or a new skill, or the next modification up.

Stop all of it because YOU. ARE. AWESOME.

Stop it because no one else sees what you are doing as unimpressive, because no one else is judging you for your choices.

We are celebrating in your successes – even if you can’t see them yet.

You are in there.

You are fighting – fighting through the pain, through the misery, through the reps.

You are finishing – even if in last place, even if you use a band, or your knees, or a light”r weight, or reduced reps – you are finishing.

You are progressing – even if it doesn’t look like it at the moment, you are progressing. You are getting to your goals and finding your strength.

So stop judging yourself so harshly. Stop throwing yourself in the dumps because of a bad WOD. Stop holding your head low because of your scale.

I don’t even know some of you reading this, and yet I know that you are awesome. I know that you are trying, and hurting, and pushing. I know that you are improving and progressing. I know that every day you are fighting a battle, and on the whole, I know that you are winning.

Can you even begin to imagine what the athletes next to you know? Can you even comprehend how much you will grow when you start believing in yourself?”

Conceive, Believe, ACHIEVE!!!

BETTER THAN YESTERDAY!!

When you step into CFU, remember that YOU are doing MORE than those who CHOOSE to sit on the couch!!

What are YOU going to do this week to BETTER yourself?? SHOW ME!!

Work Hard, Eat Clean, Be Blessed!

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Fall Forward…

Don’t Look Back

(Inspired by a motivational video I watched/listened to this morning…Think of how you start your day; get yourself in the right mindset in order to set yourself up for SUCCESS!)

-You can’t keep falling down and staying down-how will you EVER get to where you want to be??

-You are responsible for your actions – it’s not someone else’s fault; stop blaming others for your failures…

-Nothing is impossible, you just need to believe in what you are trying to accomplish – the word impossible should actually be I’m-Possible!!

-Set yourself up to win the day – find small wins you can celebrate – these small wins will allow you to keep moving forward to your goals!

-Roadblocks will happen, but you must remain stronger than those excuses that will come up! No Excuses!

-Remember where you want to be for you! Don’t try to make others happy before making yourself happy – Love yourself enough to do what’s best for YOU!

-Own your future and keep falling forward towards your goals – one step after the other!

-You are WORTH it!

Have a great Friday Eve!

Work Hard, Eat Clean, Be Blessed!

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Yeah, but…

This article deals with scaling…why do we have you scale? To MAKE YOU BETTER!!! Please focus on your overall goals and how some modifications can make you stronger and better in the long run!
Yeah But…
by Erica Saint Clair

“Dude, that was awesome, way to fight through”

…“Yeah, but I scaled”

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

It isn’t.

“You did SO good!”

…”Yeah, but I used a lighter weight”

As if choosing the right weight for you means you will never get stronger and work up to the Rx’d weights. As if it is somehow the weaker choice.

It isn’t.

“That was amazing, great job today”

…”Yeah, but I used a band”

As if you should feel guilty using a band for a week, a month, a year or a lifetime. As if the band is something to hate and despise.

It isn’t.

“Good job finishing, way to not give up!”

…”Yeah, but I was last”

As if where you finish matters more than THAT you finished. As if finishing last means your WOD was easy.

It doesn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

Scaling is how you improve your technique and learn to lift heavier.

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling, is NOT, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.

You ARE a CrossFitter! Be PROUD of that and BE BETTER THAN YESTERDAY!!!