Have you been outside yet? We are in that “season” of a 30-35 degree fluctuation of the temperature between morning and afternoon! My son left for school this morning with no jacket, opened the door and was in for a rude awakening 🙂 He toughed it out knowing he could do without a jacket since he knew it would warm up.
This is one of my favorite times of the year, cooler temps and lower humidity! It makes for a more pleasant temperature at the gym as well since we’ve been battling high temps and humidity for the past few months. It’s also a time where I see more people out and about exercising either on the track, on the road and the parks.
Today I start my second week of our Healthy Habits Challenge and my habit this week is to do an extra 30 minute walk sometime during the day. I will definitely look forward to this later on today to de-stress a bit after a long morning…How do you de-stress? And if outside is your go-to, what do you do during bad weather? Do you have a routine at home?
If you’re looking for some accountability “after” the fall turns to winter OR want some now, book a Free Intro where we can discuss some online coaching and training…we want to help you stay active through ALL of the months! 🙂 Have a great Monday!
Sometimes (well, all of the time) we need to look for the bright spots in our lives and not focus on what we don’t have or what we can’t do.
Yesterday a friend posted about her son, DIL and two grandsons being rescued from the hurricane. They were trapped in their flooded and luckily got rescued. Now one could think about the total loss that they have endured with their house, but the bright spot is that everyone is SAFE and ALIVE! Thank goodness. I could not imagine being a young couple with young kids going through all of that.
I like for our members to focus on the bright spots in their life no matter how minimal it may seem. Hot coffee, bright sunshine, a car to drive to work, my spouse, my kids, my daughter’s birthday today, ability to workout, and the list can go on! So when you are having a bad day, remember your bright spots and know that someone else might be considering YOU their bright spot!
#tbt to some “wisdom” I posted a couple of years ago…maybe you’re feeling like this…maybe you need a little discipline in your life…hope this helps(it’s kinda long stay awake)
Normally I just post these to the CFU Facebook page, but I felt the need to put this one out there for all to see…so many of us struggle with discipline when it comes to taking care of our bodies.
This FCA devotion comes at a great time in my opinion because I’ve heard rumblings about how people need to get back on track and need a kick in the pants…
Bottom line here folks is that YOU need to develop the discipline, YOU need to do the work, YOU must want IT (whatever IT is) more than you want the junk food, alcohol, and sitting on your rear.
No one else can do that for you…Here’s a question, have you prayed about your predicament?
Make YOU a priority AND prayer a priority and He will help you out! Happy reading!
I look forward to seeing more discipline around CFU!
A Victorious Life
“No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.” -Hebrews 12:11
Whenever I have an upcoming race, especially a marathon, I spend a lot of time training. People often ask me, “Where do you find the time?” But I think the real question on their minds is, “Why are you CHOOSING to spend your time doing that?”
When I began running marathons in 2009 my life and my pursuits were out of balance. I knew the training process would instill characteristics such as discipline, accountability and goal-setting. What I later realized was that running would also allow me plenty of time alone with my thoughts and time alone with God. Now I no longer have to justify my reason for doing marathons. People realize it has changed me for the better.
Many people today want results without the work. As athletes and coaches, we know that there are no shortcuts to victory. We can’t just hope for it. We can’t wish it our way. We have to choose to work for it. And we see this in our lives as Christians as well.
Time after time we find that the road to victory is paved with the series of important choices we make every day. Choices like the ones to be in close fellowship with God (Nehemiah 8:10), to take care of our bodies (1 Corinthians 6:19), to use our words wisely (Luke 6:45) and to keep positive material in front of and around us (Philippians 4:8).
A victorious life is intentional. As a Christian athlete, I have implemented steps to help me compete and live for Christ and to stay on the path to victory.
Remove yourself from noise and distractions so you can talk to God and hear from Him. Spend time in God’s Word, prayer and worship. Evaluate how you are currently spending your time and examine the relationships in your life. If you see areas that need to change, create an action plan.
Write down your goals and the steps to achieving each one. Recognize and prepare for obstacles to your goals. Find someone you trust to keep you accountable. Build relationships with people of character who can assist you on your journey such as a mentor, coach or personal trainer. Access inspirational/educational material through the Internet, library, church or gym. As athletes and coaches, we know what it takes to train. Let that mindset help you as you train for godliness.
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!
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!
I was recently working with a personal training client and we had just went over some stats on the progress made over the past two weeks. Yes, weight was lost, BUT when we got down to it, more progress could have been made had the “extra mile” would have taken place.
At the beginning of our PT sessions, I had discussed that “extra homework” would need to be done on the days not at the gym…that’s when the Excuse started rolling in…I’m too busy; I forget; I don’t have the energy…etc…
30 minutes is 2% of your day – TWO!! You mean to tell me that you can’t take 30 minutes for yourself a day to take care of your health whether it be physical or mental?? Hogwash as my grandma would say! You can even break up that 30 minutes into 3-10min sessions of a walk.
What would happen if you exercised ON PURPOSE starting today and just walked for 30min per day for the rest of the month?? One, you could destress a bit, two, you may lose a little bit of weight, and three you’d be taking time for YOU.
I’m challenging you to start the 30 minutes per day challenge and see how you feel at the end of the month…it will become a habit and you will even look forward to doing it! There’s no excuse to not to so GO FOR IT! Have a happy Friday Eve!
CrossFit Unstoppable’s mission: 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!
We believe in ALL of our athletes no matter their shape, size or fitness level. Our mission is to help EVERYONE who steps through that door…Think back to an event or activity that you didn’t think you would be able to do. What was going through your head? All the negative stuff, right?? I Can’t…You’re not fast enough…I’m too old! All of this negative self-talk is holding you back!
That’s where we come in…we want you to try, we want you to practice, we want you to succeed! Those first box jumps can be scary, that first rope climb-terrifying, and those triple digits over your head for the first time, downright crazy, BUT we know you can achieve it…Because we believe in you and your capabilities.
Focus on all of the positives…I always like to tell an athlete – “at least you are here trying and lapping everyone on the couch!” If you try and fail, try again, and again, and again until anything is possible!
You may not see it now, but it’s coming…just you wait! BUT, you have to show up, put in the work AND believe that it’s POSSIBLE!
The first post I ever published on the CrossFit Unstoppable site was called “Our Story….” To be honest, I was living life day to day by Faith…But I knew that there would be some “sticky moments” that would come about…I wanted to do something for the CrossFit community so I embraced the fears I had, leaned on faith and came out strong.
My point—and one of the enduring goals of CFU—was that OUR gym will give you a life worth living; that we want our members to go and DO stuff with their fitness. We love it when you post about your 5K’s, half/full marathons, hiking in the Ozarks, doing a Spartan Race, Kayaking on the Osage and other feats of fitness! We can get you ready for any of it! That doesn’t mean those things won’t be scary. Much like the start of the WOD, before that 3,2,1…GO!, most of you may get the jitters and the nerves set in because you don’t know quite what to expect!
Here’s how I’ve learned to lean into the scary stuff, embrace stress and live a better life:
First, understand that your body doesn’t know the difference between fear and excitement. To your body, they are the same – When you start getting a bit nervous before an event, ask yourself: “Am I actually scared, or am I just excited?” That’s a toss up with some of our workouts!
As adults, we’re not excited often.(well, I’m speaking for myself!) Our body’s default response to increased blood pressure, elevated heart rate and surging adrenaline is FEAR. Then we fall into a downward spiral and get scared when we should really be excited. FEAR can be explained as Face Everything And Rise or Face Everything And Run…Which do you choose?? I’d rather be excited about things instead of scared all of the time!
Something that comes to mind when facing a big event or even a workout is to think of it as opening a present…you really don’t know what to expect, but in the long run, you’re probably going to like the ending! 🙂
Second, know that anticipation is worse than the event. The buildup is far more stressful than just going through it!
Our fear of what might happen is always way out of scope from what actually happens. Our lizard brain takes over and our minds go to the worst-case scenario; I hate when I do that!! Trust me, we all go through this!
Waiting, deliberating, anticipating—always worse than doing the actual thing! If you can choose the HARD thing to do in your life right now without hesitation and worry, that’s in your best interest; know that the actual doing will get you through!
Third, put the event in perspective: Is this going to be a distant memory a year from now?
If not, it’s not worth stressing about.
If you WILL remember the event a year from now, then it’s worth doing! Go for it and have FUN!
Life is a series of moments. These standout moments—not the routine of eating breakfast and heading to the gym—become your story. Who wants a boring story?? LIVE LIFE!!
Every time you go through something where you feel your heart racing a bit but the results are happiness, lean into that stress and beat out the fear…Enjoy the moments and count your blessings!
How many of you dread Mondays?? To be honest, when I was a teacher, I dreaded it! I always counted down the days til Friday because that’s when I could get some downtime. Back in the day, while I loved my job of teaching, I didn’t have the coping mechanisms in place to battle the stresses of raising a family, teaching and coaching.
Everything piled up together led to a poor attitude, lack of motivation and depression. I was stuck and didn’t know how to get out. Enough was enough in 2009, when I finally took back control of my life. I was tired of being sick and tired 🙁 The pic represents about what I looked like…I may be smiling on the outside, but on the inside I had the blues…
I was a PE teacher so I should know what to do right? I tried…I set off to the gym at 4:30 every other morning to do “weights”; I stayed by the “baby weights” because I really didn’t know what I was doing (we only had the Nautilus machines in college) so I stayed in my little corner. I did some “cardio” on the days I wasn’t in the gym…my version of cardio is definitely not the same as today’s version (just ask the members!!)
Today marks my 10th anniversary of doing CrossFit…I’m in a better place physically and mentally. Everyone goes through a journey and everyone has to start somewhere…my first somewhere was getting sick of doing nothing about it…my second somewhere was wanting to do more for myself so I took the leap and called CrossFit United in Columbia and set up an intro course. BEST decision ever because the rest is history…
I definitely wouldn’t be writing this little piece on this website had it not been for that decision. I fought off a lot of “Monday Blues” back in the day, but today with nutrition and exercise I look forward to EVERY DAY! We are only given this day once and we are only given one body so do something remarkable with it!
Yes, today is Monday, but let’s make it BRIGHT – not Blue 🙂