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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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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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Out of the Fog…

I was looking out the window this morning and the fog kind of mesmerized me…do you ever just stare off into space with no thoughts at all? That was me this morning and then *Beep*, my coffee was finished in the microwave (I like it fresh, but sometimes you just go with the flow!).

Looking into the fog made me realize that sometimes I’m IN that fog where things aren’t so clear and everything is hustle bustle, go here and there or do this and that. It’s time to come up for air! I sometimes randomly text people out of the blue to see how they are doing and usually the first sentence is, “Great, but crazy busy!” Are you that way?

Is your schedule so crazy that you can’t take 30 minutes just for YOU? If not, it’s time to prioritize…when you fill up your “cup” then you will have more to give back and you will most likely come out of that fog!

Pause, find your breath and recharge! You are worth it! Now, back to my coffee and ME 🙂

Work Hard, Eat Clean, Be Blessed!

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Pushing Out the Negative

Staying on the “taking care of mental health” train of thought, let’s learn how to keep the negative at bay…

Let’s face it, life is usually filled with obstacles that are outside our control. Events that are unforeseen, emergencies we are unprepared for, the list goes on. But there are things we have control over and among them are our thoughts. 

Negative thoughts and feelings do a lot of damage, so it’s important to keep them to a minimum. Easier said than done, but here are 3 ways to help stop negative self-talk:

Breathe: If you start thinking negative thoughts, and you are feeling overwhelmed and upset, pause and breathe. It will help by slowing your heart rate by calming you down and giving you some clarity.

Acknowledge it: When you start to have negative thoughts, acknowledge them. You’re not going to stop them by ignoring them. You have to acknowledge them before you can confront them. 

Consider the cause: What’s at the root of these thoughts? Are you afraid? Are you experiencing self-doubt? Why are these thoughts creeping in and why are they stopping you? Take some time to consider where these thoughts come from and confront them. 

Focus on the positive aspects of your day…what do you look forward to most? Put that at the forefront of your mind and keep pushing the negative back. You’ve got this! Happy Humpday! 🙂

Work Hard, Eat Clean, Be Blessed!

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Winning…Monday 6.29.20

I Got To…

Pretty sure I won today! 🙂 Does anyone else dread Mondays come Sunday evening? You start getting anxious and start worrying about your to do list and what’s waiting for you at work…I know that probably happens to many of you. It does to me sometimes as well, but this weekend I went in with a plan.

If you fail to plan, you plan to fail…you’ve heard that one right? It is pretty true. If you go haphazardly about your day and don’t have a plan in mind, then all hell can break loose and you end up either starting over or beating yourself up.

The other day I wrote about worrying about what you can control. This has helped my mental state…I know when I have to wake up, I know what I’m going to eat for my meals and I know when I want to do my workout. What I can’t control is actions from other people like the person who pulled out in front of me this morning and then proceeded to take the next right. Grrr, but I couldn’t let it deter my mental state, my plan was to go forward and WIN Monday! So…

  • I GOT TO workout early this morning at Open Gym.
  • I GOT TO welcome 20 young volleyball players into the gym for their volleyball clinic.
  • I GOT TO buy a person’s breakfast in the drive thru line.
  • I GOT TO coach the noon class and watch a brother/sister duo do the same workout just at different abilities.
  • I GOT TO have lunch out (Chic-fil-a…I know not the best choice but hadn’t had it FOREVER! 🙂 ).
  • I GOT TO get my haircut and pray for my hairdresser who is battling cancer 🙁
  • I GOT TO go back to the gym and tackle the regular workout all by my lonesome…sometimes when you workout by yourself it gets a little lonely and you don’t push as much, but today’s workout was a mental battle and although I didn’t win the doubleunder battle, I still won because I didn’t quit!
  • I GOT TO coach 2 up and coming sophomores on the volleyball court this afternoon and I can’t wait to see what they do on the court!
  • I GOT TO talk to a member who just lost his wife; he is doing good and is ready to get back to the gym…I get to pray for him and his family.
  • I GOT TO coach the 4:30 class and razz them a bit…these classes, these people, all help me win my days! They are my Tribe! 🙂
  • I GOT TO coach my 5th/6th grade volleyball team to a sweep tonight! 3 wins – AGAIN! They have improved so much!
  • Finally, I GOT TO come home to dinner cooked for me (spaghetti squash and meat sauce – a little bit more healthy than lunch 😉 )
  • OH! And I GOT to write this! Not even sure anyone reads these, but I’m on a little streak…15 days straight of posting on the blog!

My point being in all of this…Look at all of the WINS you have and the things you GET TO do that maybe others can’t experience! If you look on the bright side of things and continue to look for the wins then life gets a little bit brighter and you will continue to help develop a more positive mindset!

So who is going to WIN Tuesday with me?? 🙂

Work Hard, Eat Clean, Be Blessed!

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Saturday 6.27.20

When it rains…

Finish the sentence…it pours, right? Seems like that’s what it has been like since January. One thing after another seems to be popping up and a lot of time we can lose our focus.

A quote that comes to mind is by Maya Angelou-“If you don’t like something, change it. If you can’t change it, change your attitude.” Sounds simple, but do you do that?

Focus on what you CAN control as it can change your life. I was sitting out on the back porch (only 80 degrees so was pretty nice) and then the storm blew in…the weather is something I can’t control so I picked myself up out of the chair and just watched the storm blow past. I see sunshine now -You have to go through the storms to see the rainbows 🙂 I changed my attitude about that storm and thought about something better.

Your mindset is a powerful thing-be positive, be persistent and be THAT person that people want to be around. Try being the most enthusiastic person in the room and see what happens…I tell you, it will start a ripple effect and it makes you a happier person as well. YOU are in control of your own happiness.

How you go about your work at home and the workforce is something you can control as well. You can proceed to be negative towards your job or how your home situation is, but like the quote mentioned, is there anything that you can change about it? Can YOU be the bigger person and go above and beyond to cause change instead of complaining? I always like to say “get to” instead of “have to”…So next time you say I have to cook dinner or I have to workout, remind yourself that you have food to cook and a body that has the ability to workout!

The Golden Rule is something you can control as well…be kind and treat others the way you want to be treated. There is so much hostility going on in the world; be the change you want to see in the world and let’s make this place a better world to live! Pay-It-Forward!

Do you have control over how you treat your body? Do you: Eat Clean? Get adequate sleep? Drink enough water? Stay active daily? Read? Listen to motivational music/podcasts? Avoid negativity? Meditate? Your mind and body is the best investment you can make these days! Take care of yourself!

Lastly, keep this quote in mind when dealing with life: “I am convinced that life is 10% what happens to me and 90% of how I react to it”~Charles Swindoll

Have a great Saturday and focus on controlling the “rain” 🙂

Work Hard, Eat Clean, Be Blessed!