BOOK YOUR FREE INTRO

In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.

Tag: personal training

Categories
Uncategorized

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!

Categories
Uncategorized

8 Ways to Make Your Day

Wake up earlier-Even 15 minutes earlier can help you not feel so rushed! It will also help you prepare your mind, body and soul.


Meditate-Spend a little time being still. Learn how it’s best to calm yourself during times of stress.


Have a plan for the day-Focus on 3 main items to accomplish instead of 50; get them or do your best to finish those tasks before 9am! 


Get moving-Do a workout or go for a walk; if you’re waking up early then this would be a great way to knock this out! 


Journal-Write down things that you are grateful for or even keep a health and wellness journal logging your food and exercise! Writing things down can help you look back to all you’ve accomplished!


Break your patterns-Try something new! Try a new coffee shop or take a different route to work to enjoy new scenery. Changing it up keeps your mind stimulated and keeps you from getting into a rut!


Help Someone-Pay it forward…There’s always someone out there to help; doesn’t have to be monetary, make a difference and shine your light!


Smile a little more-Spread the Joy from within…wake up, dress up, and show up every day this week and make it a fantastic week! 


Try these out and see how much better you’ll feel at the end of the week! Have a great one! 


Work Hard, Eat Clean, Be Blessed! 

Categories
Uncategorized

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!

Categories
Uncategorized

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!

Categories
Uncategorized

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!

Categories
Uncategorized

Got Stress??

Sunday already…where did the weekend go?? I hope you all had a good and productive one! I had every intention to check a lot of things off the list, but sometimes you just need a little down time…I may or may not have binge watched a show on Netflix or watched a movie here and there 😉

With a week full of classes (very HOT in the gym by the way!), a slew of volleyball lessons, and the ins and outs of running the business, things can get a little bit stressful. So how do you manage your stress and your workload? Do you just deal with it or do you have any tips that help you manage throughout the week?

One thing I like to do is sit down on Sunday evening and map out the week to see when I’ve got some larger blocks of time to fit in some “down time”; let me tell you, it’s not often that down time happens so I’ll take it when I can get it! Take time for YOU every day!

Another thing that has proven helpful for me is that I get up at the same time on most mornings for some “quiet time”…a good cup of coffee and some devotion/reading time is just what I need to start the day off right. I also like to tackle 3 big things that are on my list so that way I can basically say that I’ve won the day! It’s a good feeling when you’ve accomplished 3 major tasks before 9am!

Exercise is a HUGE stress reliever for me and most of the time you can find me in the gym (well, that’s where you mostly see me anyway 😉 ) working out between 8:30 and Noon or so. I really like working out with a group so I try to hit a regular class as much as my schedule will allow. Working out with other athletes at CFU helps keep me motivated AND helps with accountability!

I would most likely go to the earlier classes, but SLEEP lately has been taking precedence. I find that when my sleep patterns are off or I don’t get enough sleep, my anxiety shoots up and it’s hard to manage. I would recommend that you get at least 7-8 hours of sleep each night in order for your body to properly recover and reset for the next day!

Last but certainly not least, my nutrition must be on point otherwise I stress eat or eat out of boredom. You’ve probably been there before as well, but planning out your meals and snacks is a sure way to success. I know I should have done some meal prepping this weekend (I still have a couple hours tonight!), but “doing nothing” felt good for a change! If you need help with your nutrition or would like to get started at CFU, book a Free No Sweat Intro…we would love to help you out!

It’s really easy to get caught up in the rat race of going here, going there, doing this, doing that, when do I have time, I don’t have enough time, what am I going to do if I don’t get this done…BREATHE…Slow down and make a plan. Nothing is more important than your health and well-being because if you don’t take care of yourself, you won’t have much to give to others. So take care of yourself, will ya?? Have a great week!

Work Hard, Eat Clean, Be Blessed!

Categories
Uncategorized

CrossFit Unstoppable

Why We’re Different…

  • Community…at CFU, everyone knows your name. We workout together, we laugh together, we hang out together and we live life together! We have a common bond where many of us have made life-long friends because of the camaraderie 🙂
  • Coaching…at CFU, we have certified trainers to lead you through the classes…to help you with your form…to offer suggestions for modified lifts and movements…to encourage you to do something that you didn’t think was possible! Our coaches are top-notch!
  • Variety…at CFU, every day is different and you are not repeating movements on a daily basis to cause injury. We offer at least 2 workout options per day along with a variety of challenges during the course of the month/year. With all of the variety, it’s impossible to get bored!
  • Equipment…at CFU, our equipment is pretty basic; no weird machines to get trapped in and all of the movements involve functional fitness! Whether it be dumbbells, kettlebells, boxes, or bikes, our equipment will help you reach your goals!
  • Progress Tracking…at CFU, we provide a fitness tracking app (SugarWOD) to track workouts and PR’s. With this app, members can provide encouragement to other members and this helps to motivate each other with our progress!
  • Nutrition Guidance…at CFU, we offer nutrition coaching as well as publish information about the importance of the food/drink that we consume. We run nutrition challenges throughout the year to try and help members reach their goals faster. (You do not need to be a member of CFU in order to obtain our nutrition services. Click HERE if you are interested in our nutrition coaching!)
  • CrossFit Lingo…at CFU, we have our own language…what is a WOD? (workout of the day)…EMOM?? Say what? Every minute on the minute you will perform a certain movement…And what the heck is an AMRAP? As many rounds/reps as possible! All of these terms help make the workouts more “fun” and different!

The bottom line is…CFU is a fun atmosphere where you can do a bunch of crazy things while having fun with friends in order to reach your goals! It’s a WIN-WIN situation! If you are interested in changing up your routine and reaching your goals faster, book a free No Sweat Intro so we can come up with a plan for YOU! Because you deserve the BEST!

Have a great weekend!

Work Hard, Eat Clean, Be Blessed!

Categories
Uncategorized

Ken Wilks

Age is Just a Number!

“I am 63 years-old and have been going to the CrossFit Unstoppable Masters Class for seven years.  It has helped me tremendously!  I have toned up my leg and arm muscles – my wife says that I am getting ripped!! An added bonus is that I have increased my stamina.  Plus, it has helped me lose over 40 pounds. 

Debbie, who works with the class knows her stuff and tailors the workouts to suit individual needs.  She challenges us, but she also encourages us and helps us push our limits.  At CrossFit Unstoppable you don’t have to wait to use the exercise equipment nor pay more to have a trainer work with you.  There is plenty of room to work out in and you can easily practice social distancing. 

We do a variety of different exercises each time and I always feel better after going through the workout sessions.  The exercises are good for the heart, body, mind and soul.  If you are 50 or older, I can assure you that joining the Masters Class at CrossFit Unstoppable would be one of the best things you could do for your health and for yourself.”

Ken Wilks
CrossFit Masters Class participant since 2013

If you would like to learn more about our “Forever Young” Masters class, click HERE to set up a free consult to see if our program is right for you!

Work Hard, Eat Clean, Be Blessed!

Categories
Uncategorized

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!

Categories
Uncategorized

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!

Facebook-f Instagram

BOOK YOUR FREE INTRO

In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.

footer icons black-01
two brain logos-01
footer icons black-02
crossfit unstoppable
A Kilo website. All rights reserved