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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 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

Coach Aaron

Work Hard, Eat Clean, Be Blessed!

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Transformation Tuesday

Michelle Trupiano

12 Weeks!

I am so proud of this lady! When she first walked through the CFU doors, she really didn’t know what to expect and she kept asking if she could really do CrossFit. Yes, Michelle…You CAN! And look what she says about her past 3 months at CFU…

“This is long and both a brag and a thank you…

3 months ago I was the heaviest I’ve ever been outside of being pregnant. 

It wasn’t so much the number on the scale that bothered me but that fact that I was lethargic all the time, my clothes didn’t fit, and I was being controlled by my addiction to sugar. 

I had been telling myself for months that I needed to make a change but one day would pass into the next and I couldn’t muster the motivation. 

One day I was scrolling through FB and an ad popped up for CFU. Not sure what it was but something “clicked” that this was it. 

In less than 3 minutes I was signed up for a consultation and it has been the best split second decision I have ever made. 

The first few workouts I had lots of WTF have I gotten myself into thoughts (honestly, I still have lots of those thoughts) but I stuck with it, even in quarantine, and in 3 months I have lost 16 lbs and 10% body fat, but more importantly I have energy for the people and things I love.

 I still have a ton of goals to achieve, like maybe one day in the future (far, far, away) being able to do a HSPU, or lift more than 60 #’s, or hang from the rig for more than 15 seconds, but for now, I truly feel Unstoppable. 

Big thanks to Debbie for all that she does day in and day out to motivate all of us and to all the coaches, especially the D&E coaches – David, Haley and Aaron – for always being patient as you show me once again the correct way to do something and always pushing me to do a little more than I think I am capable of. 

And thanks to all the members for always cheering me on. I didn’t know that CFU was what I needed but I am so glad I walked through the doors!”

Michelle, we will help you reach your goals…just keep showing up and doing the work! Your hard work and dedication is definitely paying off!

If you would like to achieve similar goals, book a No Sweat Intro with us and we will help you get there! Happy Tuesday!

Work Hard, Eat Clean, Be Blessed!

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What Can Help You Get “There”… Tuesday 6.30.20

When taking the Level 1 certification, trainers go through lectures dealing with health, wellness and nutrition. One of the lectures involved was the “Sickness-Wellness-Fitness” continuum. If you have never seen it before, I will try and find a picture to post. Anyway, when the virus started making the news, little was said about underlying conditions and those being “sick” would have a higher chance of contracting the virus.

I put myself on that little scale, and to be honest, if I play my cards right and follow protocol then I shouldn’t contract the virus because I am in the Wellness-Fitness level. Some of my family members are not however and this worries me. What can help a person get to that “Fitness” area of the scale?? Working out and eating healthy, that’s what!

But how do we get our loved ones to change? I usually feel like a nag when I question poor eating choices or lack of movement…the best I can do right now is offer suggestions and set a good example. Little changes can make a big difference so keep setting a good example for your families! You never know who you will inspire!

Make sure you are investing your time wisely for your physical and mental health. Having extra stressors in your life can counteract what you are doing on the physical side. Just like we like to say, you can’t out train a bad diet, same goes with dealing with mental and emotional struggles; although working out does help with this! So keep up the good work and log those minutes whatever you are doing!

Need some extra accountability, find a friend and let them know that you want to change for the better; I’d suggest someone outside of your household too. Plan on meeting at the gym or the park for a workout or just a walk. You can also have a nutrition accountability partner…what are you going to have for dinner? Did you buy ice cream at the store?? Remember what your goals are!! Write them on post-it notes and put them around the house, your car, at work; heck even in the fridge! Let someone know what those goals are so they can help you reach them!

About a month ago (and you can check my Instagram page) I put up 21-day Mental Health/Stress Management tips; I suggest you go back to that and start on day one so you can get a handle on the mental side of bettering your health. I hope these ideas help you somewhat in realizing what needs to happen in order to get you closer to “there” (I think deep down we want to be in the “fitness” realm!) Let me know if I can help with anything else! I’m here for you!

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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Why We’re a CrossFit Gym…6.28.20

Why CrossFit?? Read below on why Unstoppable is a CrossFit gym.

I founded CrossFit Unstoppable in October of 2011 with our first WOD being on 11/28/11. In 2010, I found CrossFit for myself because a friend introduced me to it.

I was intrigued how a combination of exercises in a short duration of time could get me results so I set out to see what it could do for me!

I haven’t looked back since; I began my 5 session foundations at CrossFit United in Columbia, MO and then proceeded to attend classes as much as I could from August 2010 – March 2011 (when I decided to obtain my Level 1 certification).

CrossFit in 2010 wasn’t quite the same CrossFit you see on TV now. I did become addicted to watching the Games that year through streaming on the internet…It was crazy exciting! Back then, CrossFit was just coming into the “limelight” and it was starting to be a craze! I think the whole factor of the mixing up the movements on the daily and things being different is what appealed to people the most, especially myself! The whole CrossFit movement felt right; get fit and have FUN at the same time! It was like a whole new ballgame every day and we set out to compete against ourselves on a daily basis. That’s still the CrossFit we practice at Unstoppable: We take what works and and keep working on what makes us better.

When we opened up in 2011, there were maybe 5,000 affiliates in the world; now there are over 15,000! Why? Because the program WORKS and it’s FUN! Who wouldn’t want to be a part of this?? Plus, I’ve found some of my best friends through CrossFit! 🙂

With the growth of CrossFit there has come a lot of diversity. Our gym is a community of like-minded individuals who want to get fit and have fun. We do not judge based on your size, your gender or race and we consider everyone as family when you walk into our doors.

Every year at CrossFit Unstoppable, we do the CrossFit Open. Worldwide, the Open is the first stage of qualification for the CrossFit Games. But we make it fun, have theme nights and after parties following each night. It’s a great way to test our strengths (and weaknesses) against the best in the world!

Sometimes, members of the CFU family like to do competitions which helps bring our community togethere as well. I’ve done a few too and it’s fun to test your fitness with like-minded individuals. However at my young age of 52, I might be hanging it up and just “compete” amongst friends at the gym and support those who go on to compete in the bigger competitions 🙂

Another area of diversity in the CrossFit community is workout design. Before CrossFit, I was stuck with 3 days of weight training and 3 days of cardio…3 sets of 12 reps of DB flyes, tricep extensions, curls, etc… B-O-R-I-N-G! I’m happy to say that our “programming” of workouts make things a whole lot more interesting than your typical gym. We want people to be excited to test their fitness especially on a new movement or maybe get a better score than the last time they completed that workout.

CFU is a little different in their programming in that we provide at least 2 workouts (WOD’s) per day for athletes to choose from; as stated before we do not judge people based on anything they do and we understand that everyone has different goals. If someone wants to do a more intense cardio workout then he/she may choose our Endurance WOD or FitWOD for the day. Choices are what sets CrossFit Unstoppable apart from other gyms and I believe that our athletes are better for it!

I always point out to the athletes that if the workouts were easy, then everyone would be doing it! Can anyone do CrossFit? Yes! My 73 year old Dad and 74 year old Aunt are a part of my “Masters” class. They do similar workouts, just not at the weights or intensity of our regular classes…So YES, YOU CAN!

Our trainers do not expect perfect form and movement, but they will coach you to help you become better than yesterday! We just want our athletes to show up on a regular basis so they can get better and reach their goals. We challenge our athletes daily and we only want the best for them!

I love being a CrossFit gym. We’re now in our 9th year as a CrossFit affiliate and I wouldn’t have it any other way! I’ve dropped into other CF gyms around the country and while they have the same “community feel” nothing beats having your own CrossFit family waiting for you back home.

Most people at CrossFit Unstoppable do group classes but we also offer 1:1 services. Either way you choose, we just want to help change your life!  Start with a free, intro visit by booking here >> Let’s Do This!

We Want To Help YOU!

Work Hard, Eat Clean, Be Blessed!

*Inspiration provided by Chris Cooper at Catalystgym.com.

Michelle who helped me discover CrossFit – March of 2012 🙂