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The Feel of Fall…

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!

Work Hard, Eat Clean, Be Blessed!

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Discipline…

#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.

Have an awesome day! 🙂

Work Hard, Eat Clean, Be Blessed!

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No Time to Workout?

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!

Work Hard, Eat Clean, Be Blessed!

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Mission: Possible!

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!

Have a great week!

Work Hard, Eat Clean, Be Blessed! 🙂

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Bright Spot Friday!

Happy Friday!! What have been some of your achievements or highlights of the week?

Some people dwell on what they “have” to do when really we should be focusing on what we “GET TO” do… Instead of:

*I have to get up early…I Get to get up and catch the sunrise…

*I have to go to work to…I Get to go to work so I can provide for my family.

*I have to load the dishwasher…I Get to do this instead of washing by hand!

*I have to pick up my kids from soccer…I Get to pick up my kids from an activity they love!

*I have to stand in line at the DMV…I Get to renew my plates on my car!

*I have to go the gym…I Get to go to a place where I am improving my health AND I Get to see some amazing people!

You get the picture, right…Focus on the positive in every situation and you’ll have more get to’s than you know what to do with! Have a Happy Friday! 🙂

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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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! 

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Rest & Recovery

Rest days…some people are good at them, some are not; that’s the plain honest truth. When I talk rest, I mean not doing a hard work and giving your body a day or two to recover. Some people like to workout at CFU all week then take the weekends off and maybe go for a walk or run. Others may go 6 days on with just one day off. Everyone is different; the key here is to listen to your body.

Today I did just that, well kinda…Yesterday I had a pretty tough workout which included 80 heavy lunges and my backside let me know this morning that they were heavy! So, instead of doing 63 wallballs along with some burpees and rowing, I decided to workout my lungs instead on a cardio challenge workout that we posted. Our gym is a bit unique in that we have 2-3 options to choose from when you go to the gym.

This is because everyone has different goals and abilities. I like to think that our members are more apt to show up because of these choices and it is better in the long run for all of our goals. Had I done the regular workout, I probably wouldn’t have been able to walk right for a few days 😉 Don’t laugh, it’s probably happened to you as well! 🙂

Post-recovery…what do you do? Stretch…mobility…protein…recovery drink…all of the above? We all should be doing this! I’m guilty of not stretching the right way after a workout as I’m usually busy going from appointment to class to appointment to whatever…It gets pretty hectic, but one thing that I have found that does help a bit faster for me are recovery drinks. I prefer the O2+ which is a non-carbonated, oxygen infused drink with CBD recovery in it!

Our gym recently participated in the #stayformay campaign and O2 was gracious enough to help out the members by selling the cases online for 1/2 price; our gym also got a few extra cases as an incentive for participating. All in all, it was a WIN-WIN situation because we got to save money AND we have a great recovery drink for our tough workouts.

Take the listening to your body and taking a rest day, stretching and a recovery drink here and there and you’re bound to set yourself up for success! It doesn’t do anyone any good to workout if you don’t have any fuel in the tank! I’ll go more into that later in the week! Hope you all had a great Monday! 🙂

Work Hard, Eat Clean, Be Blessed!