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Relentless

When you think of this word, what does it mean to you??

*At whatever cost…

*Don’t hold back…

*All or nothing…

*Go until you can’t go any more…

*Determined to win…

*Don’t back down…

Do any of these come to mind? I’m listening to the audiobook, “Relentless” by Tim Grover…The subtitle is what caught my eye when I went to purchase it – Relentless-From Good, To Great, To Unstoppable 🙂

See why it caught my eye?? I find that listening to audiobooks these days is easier for me than reading-so many distractions! So Grover was the trainer for Michael Jordan and Kobe Bryant…He knew exactly what buttons to push to get the most out of both of them (RIP Kobe 🙁 ). I also finished the documentary, The Last Dance which documents MJ’s ride with the Chicago Bulls…Very good if you haven’t watched it.

In both the series and the audiobook, all of the things I mentioned above come about. These players (well, most) had an internal drive for greatness; you should want the same for yourself! Because you deserve it! You should be relentless in your pursuit of happiness – What makes you happy? Then go for it as long as it is for the greater good!

Think of all the things that you want out of life and start your pursuit of conquering all that you desire. You must know though that in some aspects you WILL have to be relentless and not back down from a challenge! I look forward to seeing the new drive in your actions (if I see you in person or just see you online!) and hope that your relentless endeavors bring you much happiness! Have a great Sunday!

Work Hard, Eat Clean, Be Blessed!

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Better Than Yesterday

Who Are We??

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.

That’s who WE are and we would LOVE for you to join us! Just book a FREE INTRO and come see what we are all about!

Work Hard, Eat Clean, Be Blessed!

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Time Saving Meal Prep Tips

The concept of meal prepping can be downright overwhelming for a lot of people. 

One of the most common things I hear is “I don’t have time to meal prep!” But meal prepping doesn’t have to take you all day long. You need to come up with a realistic plan and execute it. 

Here are 3 tips for saving time on your meal prep:

  1. Create a master grocery list and have it flow in the order of your grocery store, make tons of copies and plan to just cross off what you DON’T need each week. 
  1. Invest in kitchen gadgets. Crockpots, Instant Pots, a food processor – all of these gadgets can save you a ton of time on your meal prep day. 
  1. Use 3 compartment containers. This takes the guesswork out of the equation. Fill the largest section with your non-starchy veggie, the medium section with your lean protein, and the smallest with your starch.

Take action TODAY. Write down what you plan to prep, when you plan to get groceries, and block a few hours off on your calendar to prep the food. Follow CrossFit Unstoppable on Facebook and Instagram for more helpful tips!

Need guidance? Our nutrition coaches are here to help! Set up your FREE INTRO today! 🙂 You do NOT need to be a member of CFU for our nutrition coaching!

Work Hard, Eat Clean, Be Blessed!

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To Rest or Not to Rest…

Rest days are not just staying home and thinking about working out! I know it’s hard to rest sometimes because the workouts look fun and you enjoy the CFU atmosphere, but everyone needs to rest here and there. 

Rest days are often overlooked as not being as important as active days, but they shouldn’t!  Rest days are as equally as important as your active days, and below is why.

We are often so busy and focused on a “go-go-go” mentality.  We try to get many things done and workouts in that we forget that our bodies do need a mental and physical break. Our bodies need adequate rest for proper healing and recovery. I think I’ve mentioned this a time or two 😉

How can you tell if you need to take a rest day?

Being on the go all the time we may miss the signs that our bodies are crying for a rest.  On the other hand, you may be well aware that your body is telling you that it is time to “tap out” and take that needed rest.

Some common signs that your body is exhausted and overtrained and in need of rest are:

•muscle weakness and twitching

•weak grips

•irritability

•mood swings

•insomnia

If you are experiencing any of these symptoms, then it may be a great idea to take a rest day.  Your body and the people around you will thank you for it!

On that note, i just realized that I’ve logged pretty tough workouts for the past 6 days and I’m definitely taking a rest day on Thursday! Do not let me work out! 🙂

Work Hard, Eat Clean, Be Blessed! 

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Transformation Tuesday!

Jeremy Rowles

Wow…Wow…Wow…Would you look at this guy!! Jeremy started at CFU nearly a year ago (about 3 wks shy from his one year) and look at that Transformation!

Has it been easy? Pretty sure he would say no…But is it worth it? Damn straight he would say! Jeremy came to us with goals in mind and he is setting out to crush those goals day after day…A regular at our 4:30 classes during the week and our Sunday afternoon class along with Sunday Stretch, Jeremy is improving on everything! Whether it be his nutrition, lifts or cardio, Jeremy has one basic goal in mind – Be Better Than Yesterday!

Jeremy is a prime example of a person who takes his health seriously and will work his butt off on the mats and in the kitchen to accomplish his goals! Jeremy works 1:1 with one of our nutrition coaches, Aaron Washburn who has been with Jeremy every step of the way.

Jeremy is also one of our CityFit participants and they are covering his progress throughout the year. It has been a remarkable journey so far and I can’t wait to see what your future has in store for you, Jeremy!

We are sooooo proud of you! Keep working hard!

And if anyone reading this – you do not have to be a member of our gym to get the same coaching services that Jeremy participates in! Just book a FREE INTRO so we can get you started on your own transformation! We would love to help you with your journey!

Work Hard, Eat Clean, Be Blessed!

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Motivation Monday

So I realized at about 8:30 this evening that I should have posted this earlier this morning to maybe to help some of you with motivation…heck, to help me! 🙂

I find that my brain isn’t as foggy in the morning and the ol thoughts are clearer which gets to one of my points of today. I posted on our IG and FB the first day of our Stress Manangement/Wellness Challenge (of sorts). The first thing you should do is take a “mindful minute” or two…I lasted for 2 whole minutes this morning. Turn on the timer for the minute to start with and just focus on your breaths and try not to let your mind wander. (I’m a total squirrel with my thoughts-you don’t even want to know! 😉 ) The reason to do this at the beginning of the day is to start our day off with some stillness and a chance to just focus on you. During the day when you find yourself overwhelmed, you can also make this a practice of just sitting still and focusing on your breaths to help in the stress release.

Go and follow CrossFit Unstoppable on Facebook or Instagram; I’ll be posting one per day during the week (no wkds) for 21 days. Hopefully some of the things will resonate with you and some good will come out of it!

So back to motivation…I will definitely be motivated to get something pertinent written out before 9pm tomorrow! Hopefully sooner because it was a longggggg Monday-anyone else? What kept you going today? Yesterday I posted about things that could make your day better…did you get up earlier…meditate in some way…have a plan to win the day…move your body…journal about gratitude or your fitness/nutrition…do something new…help someone…Did you smile a little more? This morning at the 8:30 class I was in the mobility area stretching and Becky noticed that there was a smiley face sticker on the back of my shirt; came off of my water bottle. I did mention that part of my day was to smile more and I just wanted everyone else to share smiles as well…did you 🙂 🙂 🙂 🙂

I was motivated today by the athletes in that 8:30 class along with Coach Christine 🙂 Oh, and motivated by some numbers on the board. Today we had a ME (max effort) workout and it’s always hard to be the first group to do the workout so I was just chasing a couple people this morning and I happened to find a little bit more fuel to light a fire under my rear to reach that magic number. The members of the gym motivate me every day; to be the best possible person, coach and friend. I hope I do the same for them.

My family first and foremost motivate me because I want to be healthy and strong for them as I get up in the years. I’ve always said that I want to strong and fit enough to where I can take care of myself and won’t have to rely on others for assistance.

You motivate me…I may not know who is reading this stuff, but hopefully I’m putting out little bits and pieces of helpful information to help you even a little bit! I want to do what’s best for my family and the community as a whole. We need to be healthy and fit and if we work together and apply what we learn, we will be much better off!

So, take this and let it motivate you to be better than yesterday all week long! I’m rooting for you! Have a great week (and get some sleep! zzz)

Work Hard, Eat Clean, Be Blessed!

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What’s the Plan??

Who out there meal preps? I used to consistently on Sunday afternoons, but have got a bit lazy and just rely on what’s in the fridge, cabinets or maybe takeout (as healthy as possible!). I’m going to try and get back in the groove these next few weeks and FOCUS on a Plan!

“IF WE
FAIL TO
PLAN, WE
PLAN TO
FAIL…”

I know this, but why don’t I follow through? Because I lack the structure and accountability. I think I mentioned the other day (heck, it may have been yesterday-it’s been a long day!) that I was going to be participating in a meal prep workshop so hopefully I can help you all out as well with the knowledge that I gain.

I think the first thing we need to look at when thinking about meal prepping is blocking off a time where you can spend at least 2 hours in the kitchen (I try to spend a bit less bc of my schedule and I’m not a fancy dancy cook 😉 ) So you’ve got Sunday afternoon blocked off in your calendar…Next up, what are you going to make? You need a shopping list, right? Do you go to the store, send your spouse/kids or do you have it delivered? I like to go myself so I know what I’m getting!

Plan on having 2 different proteins (lean meats, chicken, fish) and a couple of sides then some fresh veggies and fruit that is already cut up and easier to grab and go. I rarely use the 3-compartment containers but they are very handy! Especially if you don’t mind eating the same thing over and over. You can easily bake some chicken in the oven while you are preparing some rice or sweet potatoes (starchy carbs) and cutting/dicing up veggies. All of this can be prepped in those 2 hours; placed in your containers and you are good to go for a few days!

Again, this takes PLANNING! I don’t know about you but if I go to a store when I’m hungry, I tend to buy things that I shouldn’t! Write out your list of things you’d like to try throughout the week, shop on Friday or Saturday then prep away on Sunday! That’s my plan anyway!

This week I’m prepping some egg muffins for breakfast, some protein pancakes and baked chicken. I buy the big bags of Birds-Eye veggies and steam 3-4 servings and portion out when I’m ready. I also like to have apples on hand for a quick carb and frozen fruit available for a quick smoothie in the blender.

So, make that list and PLAN on succeeding this week with your meal prep! I’ll keep you posted on how I’m doing either on here or my CFU Facebook page or IG. If you have more questions about fitness and nutrition, you can book a free consultation on how we can get you started to a healthier you! Book Here!

Work Hard, Eat Clean, Be Blessed!

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No Excuses…

This is kind of a continuation post from yesterday where I was talking about being “on” or “off”…which are you? Did you use an excuse today to not complete something that needed to be done?

How many times do you say I couldn’t, I shouldn’t, I didn’t, or I won’t?? Notice what “word” is used there…NOT…a negative! Why do we keep negative thoughts in our heads which leads to excuses? Because it’s a habit and it’s easier than doing the hard things! So many people like to rationalize why they “can’t” do something when really it is because they don’t want to take action on something that is hard.

Today’s…heck this week’s workouts were HARD! But people still showed up and did them! It was 100 degrees INSIDE the gym earlier this week and people still showed up in the afternoon and got their workout in; that’s dedication! I know things come up, but don’t let a silly excuse or something that you’ve conjured up keep you from reaching your goals!

If you can’t make it to the gym, then do SOMETHING! Anything to get your heart rate up and burn some calories…Move Your Body! Do squats or push-ups during commercial breaks; go for a 15 minute walk when the sun goes down; get up 20 minutes earlier and get a walk or run in. Anything to have a “No Excuses” mentality! Having no excuses will help you get to that “on” mode a lot quicker!

Now it’s time for dinner…what’s on your plate this evening?? 🙂 Have a great weekend!

Work Hard, Eat Clean, Be Blessed!

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What’s the “Secret”

Ever have an “off” day or a series of them or heck, even an off month or year?? Been there, done that! Not fun no doubt…so what’s the secret to staying “on”; how do you go about your days without feeling the stressors all the time that might bring you down? That’s a hard question to answer.

When you’re “on”, it’s a great feeling, right? Life is good, your schedule is together and organized…your nutrition and fitness is on point and being “on” is effortless. You can get to the gym regularly, grocery shop for healthy foods, do some meal prep and eat those healthy foods on a consistent basis. Ahhhh…

What does feeling “on” look for you? Mine is basically what I just listed above…I will tell you the truth though, I don’t feel “on” right now in most aspects of my life, but I’m working on them. I think what is helping me to stay sane is the fact that I’m exercising on a regular basis. I GET TO go to the gym every day so it kinda makes it hard to skip out on the exercise portion of my day.

The nutrition is so-so…I eat healthy throughout the day, but the evenings and weekends is what get me so I’m looking for ways to create better habits to help me through the “off” days. Meal prep has been pretty non-existent for the last few months because of, well…Life. So I signed up for a meal prep workshop through another box (Signum Fitness 🙂 ) to help me through this “off” time. I also signed up for a Zoom meeting where a chef is going to take us through some different recipes…this is on Sunday so I had better get my rear in gear!

So, my nutrition isn’t quite where it needs to be and I think because of that, my mindset isn’t in the “on” state either. Yes, I’m human and I go through roller coaster emotions just like the other guy so I’m working on that category as well.

What are some signs that you are feeling “off”? Not wanting to go out, skipping the gym on a consistent basis, avoiding friends, wearing baggier/bigger clothes, or binging on unhealthy things…the list can go on, but I tend to isolate myself (I’m an introvert anyway :-/) which doesn’t work well in my line of work! I feel as if I need to be “on” all of the time and I know that’s not healthy either.

Our brains love routines, structure and comfort. Why do we have bad habits? Because we’ve made them a routine! We can create good habits as well by making the “on” methods part of our daily routine! Let’s start with drinking more water for a week. Then the next week, maybe go for a 10 minute walk; the next start doing some meal prep on the weekends. It basically takes 21 days to create a habit so keep stacking the good upon the good to make a healthier “on” version of you! You are worth it!

I hope you have more “on” days than “off” ones because the off days are definitely not fun to deal with. I plan on posting a 21-day mindset/stress management program so you can follow starting on Monday, July 20th; that way you can utilize some of the tools before the kiddos go back to school (fingers crossed!) These will be posted on our Instagram and Facebook pages so make sure you follow!

Here’s to an Amazing Friday tomorrow! 🙂

Work Hard, Eat Clean, Be Blessed!

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Boredom Eating…

Have you ever gotten home from a long day at work and found yourself downing a whole bag of chips or a sleeve of cookies? Maybe after your long day with the kids you sit down and relax with a little mindless binge on Netflix and automatically turn into a bottomless pit that eats through the pantry like the Hungry, Hungry Caterpillar? Raise your hand, because we have all been there! 

In general, if you’re not hungry, you’re emotionally eating! According to research, a high boredom task increases the desire to snack.  Increases in eating may be used as an attempt to distract from an experience, in this case being bored or stressed.  We often see this while sitting in front of the TV or computer, when feeling stressed about an upcoming deadline, or simply needing a mental break from certain tasks like writing emails. What situations do you find yourself snacking more even though you aren’t hungry?

Just because boredom or stress eating is common, it does NOT mean we have to keep doing it! Here are 5 strategies to help you overcome this habit: 

  1. Fix your mindset 

This is KEY! Instead of thinking thoughts associated with a negative emotion, try turning it positive. Instead of “this is boring” or “this is awful, I hate answering emails all day”, try asking yourself “how can I make this more enjoyable” or thinking, “Everyone has to do some tasks they don’t want to do in life, this is just one of those for me!” While this may seem small, changing negative emotions to positive just by mindset will make a world of difference! 

  1. Closet cleanout

Out of sight, out of mind! Don’t allow your junk food to be so easily available. Choose to get rid of them, place them in high cabinets, or even the freezer!

  1. Change up your routine

Winding down with TV at the end of the day? Decide how many episodes you are going to watch and think about setting an alarm. Rather than snacking, bring a water or seltzer to keep your hand busy. Getting more bored? Move to a different, more stimulating task. 

  1. Learn your hunger & fullness cues

Take the time to check in with yourself and evaluate if you are truly hungry or just bored! Don’t eat until you’re full and SLOW DOWN! It takes time for your brain to get the signal from your stomach that you’ve had enough. 

  1. Practice mindful stress management

This is as easy as remembering “STOP”! Slow down, Take a breath, Observe how you are feeling/thinking and why, Proceed while considering multiple possibilities. 

Stress and boredom eating can create a cycle of continued negative self-talk, thoughts, and feelings. Keep these 5 strategies in mind the next time you feel overwhelmed or sit down to unwind in front of the TV.

 If you are looking for more guidance to create a better mindset and healthy habits, schedule a time to speak with our nutrition coach to help you find the path to success! 

Book TODAY

Work Hard, Eat Clean, Be Blessed!