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Debunking the Myth: Strength Training for Women

When it comes to fitness, one of the most persistent myths is that strength training will make women bulky. This misconception has discouraged many women from incorporating strength training into their fitness routines. However, let’s debunk this myth once and for all and shed light on how strength training can actually enhance lean muscle and boost metabolism without causing bulkiness.

The Myth of Bulking Up

The idea that women will become bulky from lifting weights is based on a misunderstanding of how the female body responds to strength training. The truth is that women have significantly lower levels of testosterone compared to men. Testosterone is a hormone that plays a key role in muscle growth, and its lower levels in women mean that they are less likely to develop large, bulky muscles.

Enhancing Lean Muscle

Strength training, when done correctly, enhances lean muscle mass in both men and women. Instead of causing bulkiness, it helps sculpt a toned and shapely physique. When you engage in resistance exercises like lifting weights or using resistance bands, your muscles adapt by becoming denser and firmer, not excessively large.

Boosting Metabolism

One of the remarkable benefits of strength training is its impact on metabolism. As you build lean muscle, your body’s metabolic rate increases. Muscle tissue requires more energy to maintain than fat tissue, so the more muscle you have, the more calories you burn, even at rest. This means that strength training can be a powerful tool for weight management and fat loss.

The Importance of Proper Programming

To reap the benefits of strength training without gaining excessive muscle mass, it’s crucial to follow a well-designed workout program. Your routine should focus on moderate weights and higher repetitions, emphasizing muscular endurance and toning rather than maximum strength and size.

The Bottom Line

In conclusion, strength training is not the culprit behind bulky muscles in women. Instead, it is a valuable tool for enhancing lean muscle mass, sculpting a toned physique, and boosting metabolism. The myth of bulky muscles should not deter you from incorporating strength training into your fitness routine. When approached with the right mindset and program, it can be a game-changer for achieving your fitness goals and maintaining a healthy, strong body. So, ladies, don’t be afraid to pick up those weights and discover the incredible benefits of strength training for yourself. Your journey to a fitter, healthier you awaits!

Come train with us!! Set up a FREE INTRO so we can help you get started on your Gains!

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5 Reasons to Prioritize Workouts in Your Life

Exercise is often regarded as the cornerstone of a healthy lifestyle, and for good reason. Whether you’re a fitness enthusiast or just starting to consider incorporating workouts into your routine, the benefits of regular physical activity are far-reaching and can positively impact various aspects of your life. Here are five compelling reasons to make workouts a priority:

1. Improved Physical Health

One of the most obvious and immediate benefits of regular workouts is the improvement of your physical health. Engaging in physical activity helps you maintain a healthy weight, reduce the risk of chronic diseases like diabetes, heart disease, and hypertension, and enhance your overall cardiovascular health. Regular exercise also strengthens your bones, muscles, and joints, reducing the risk of injuries and age-related conditions like osteoporosis.

2. Enhanced Mental Well-Being

Exercise doesn’t just benefit your body; it’s also a powerful tool for boosting your mental well-being. Physical activity stimulates the release of endorphins, often referred to as “feel-good” hormones, which can reduce symptoms of depression and anxiety. Regular workouts can also improve your sleep quality, boost self-esteem, and enhance cognitive function, including memory and concentration.

3. Increased Energy Levels

Contrary to what you might expect, expending energy through exercise actually increases your overall energy levels. Regular physical activity improves the efficiency of your cardiovascular system and enhances the delivery of oxygen and nutrients to your muscles and cells. This, in turn, leads to increased vitality and reduced feelings of fatigue. So, rather than draining your energy, workouts can leave you feeling more energized for your daily activities.

4. Better Stress Management

In today’s fast-paced world, stress is a common companion for many. Fortunately, exercise provides an effective and natural means of stress relief. Physical activity triggers the release of neurotransmitters like serotonin and norepinephrine, which help alleviate stress and improve your mood. Additionally, engaging in a workout can serve as a valuable opportunity to clear your mind, gain perspective, and reduce the negative impact of stressors in your life.

5. Enhanced Longevity

Regular workouts are associated with increased life expectancy. Studies consistently show that individuals who engage in regular physical activity are more likely to live longer and enjoy a higher quality of life in their later years. Exercise helps combat the effects of aging, from preserving muscle mass and bone density to maintaining flexibility and balance, all of which contribute to a healthier, more active lifestyle as you age.

Incorporating workouts into your life doesn’t require a complex fitness regimen or hours spent at the gym. You can start with simple activities like walking, cycling, or swimming, and gradually increase the intensity and duration as your fitness level improves. The key is consistency—making exercise a regular part of your routine.

Remember, the benefits of workouts extend beyond physical health; they positively impact your mental and emotional well-being, energy levels, stress management, and overall longevity. So, whether you’re looking to boost your mood, improve your health, or simply feel more vibrant, prioritizing regular exercise is a step in the right direction towards a happier, healthier you.

Don’t you want this for YOU?? Contact us today to see how to get started!

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40+ Years Old?

Let’s talk strength training…

Strength training offers numerous benefits for women over 40, helping them maintain a healthy and active lifestyle. Here are five reasons why women in this age group should incorporate strength training into their fitness routines:

  1. Muscle mass preservation: As women age, they naturally experience a decline in muscle mass. Strength training helps counteract this process by stimulating muscle growth and maintenance. By retaining muscle mass, women over 40 can improve their overall strength, mobility, and functionality, making daily activities and movements easier and reducing the risk of injuries.
  2. Increased metabolism and weight management: Muscle tissue is more metabolically active than fat tissue, meaning that having more muscle can boost your resting metabolic rate. By strength training, women over 40 can support their weight management goals and maintain a healthier body composition, even if their metabolism tends to slow down with age.
  3. Bone density improvement: After menopause, women face an increased risk of osteoporosis due to declining estrogen levels. Strength training has been shown to stimulate bone formation, enhancing bone density and reducing the risk of fractures and bone-related issues. It can be particularly beneficial for women over 40 to mitigate the effects of age-related bone loss.
  4. Hormonal balance and mood enhancement: Strength training has positive effects on hormonal balance, promoting the release of endorphins, dopamine, and serotonin. These “feel-good” chemicals help alleviate stress, anxiety, and depression, which can be more prevalent in women over 40 due to hormonal changes. Regular strength training sessions can contribute to improved mood and overall well-being.
  5. Joint and back pain relief: As people age, joint and back pain may become more common due to wear and tear on the body. Strengthening the muscles around the joints and core can provide better support and stability, reducing the strain on these areas. This can lead to decreased discomfort and improved functional abilities, allowing women over 40 to stay active and engaged in various physical activities.

It’s essential for women over 40 to engage in strength training exercises that suit their fitness level and any existing medical conditions. Consulting a qualified fitness professional or healthcare provider before starting a new exercise program is recommended to ensure safety and to receive personalized guidance.

If you want to get started on a strength training routine and have fun at the same time, set up a No Sweat Intro with us at CrossFit Unstoppable! We would love to help!

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Working Out in the MO Heat

When it comes to working out in the summer, some people prefer the “comfort” of an early morning workout. However, there are MANY reasons to embrace the heat and humidity! While exercising in high heat and humidity might seem counterintuitive, it actually offers a multitude of surprising benefits. In this post, we’ll explore why sweating it out in challenging conditions can be advantageous for your fitness journey.

1. Increased Calorie Burn:

One of the notable benefits of working out in high heat and humidity is the enhanced calorie burn. When your body is exposed to higher temperatures, it needs to work harder to regulate its core temperature. This increased effort leads to a higher metabolic rate, causing your body to burn more calories during and even after your workout. So, if you’re looking to shed those extra pounds, exercising in hot and humid conditions might help you reach your weight loss goals more efficiently.

2. Improved Cardiovascular Performance:

Exercising in high heat and humidity can have a significant impact on your cardiovascular system. The combination of heat and humidity makes your heart work harder to pump blood and oxygen to your muscles, which ultimately strengthens your cardiovascular endurance. Over time, this can improve your overall stamina and make your regular workouts feel more manageable.

3. Enhanced Detoxification:

Sweating is the body’s natural way of cooling down, and when you exercise in a hot and humid environment, you tend to sweat more profusely. This increased sweating helps eliminate toxins and impurities from your body, promoting detoxification and cleansing your system. Just remember to stay hydrated and replenish your fluids adequately to support this natural detox process.

4. Mental Toughness and Resilience:

Pushing your limits in challenging conditions can do wonders for your mental strength and resilience. Exercising in high heat and humidity requires mental determination and the ability to overcome discomfort. By regularly subjecting yourself to these conditions, you can cultivate mental toughness that extends beyond your workouts and positively impacts other aspects of your life.

5. Adaptation to Changing Environments:

Exposing your body to different environmental conditions, such as heat and humidity, can help it adapt and become more adaptable to a range of situations. This adaptability can be especially beneficial if you participate in outdoor activities or sports that require you to perform in various weather conditions. Training in high heat and humidity can prepare your body for such challenges, enabling you to excel in diverse environments.

While exercising in high heat and humidity may not be suitable for everyone and requires caution, it offers several surprising benefits. From increased calorie burn and improved cardiovascular performance to enhanced detoxification and mental toughness, there are compelling reasons to incorporate workouts in challenging conditions into your fitness routine. 

**However, it’s essential to prioritize safety, stay hydrated, and listen to your body’s signals. Remember to consult a healthcare professional if you have any concerns or underlying health conditions. So, why not step out of your comfort zone and give it a try? Embrace the heat and humidity, and let your workouts reach new heights.

Let us know if you would like to set up a No Sweat Intro so you can get started with us today! 🙂

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5 Tips for Better Arms

“How do I get better arms?”

We get this question all the time. Sometimes it’s from people who are looking to build muscle in their biceps and triceps. Other times, people are looking to achieve better tone. We’ll answer the question for both crowds.

Here are five things you can do to get the arms you want.

1. Eat Properly

Surprised this one is first? Don’t be: Nutrition is the foundation of everything when it comes to fitness. If you want to build larger muscles, you’ll need protein. And if you’re looking to increase tone and definition, you’ll need to reduce body fat. To drop fat, you must have your nutrition dialed in: You can’t eat excessive amounts of food, and some foods will help you accomplish your goals faster than others.

We have nutrition experts who can tell you exactly how to eat for your goals, but here’s the short, general version: Prioritize protein, and look to whole foods like fruit and veggies before processed, fatty foods with lots of added sugar.

2. Lift Heavy Stuff!

To build some arm muscle, you need to lift enough weight to cause the muscle to grow. That means the last reps in any set should be challenging. If you do a set of 8 biceps curls and the last rep felt very easy, you’re probably not lifting heavy enough. 

You need to “feel the burn” and challenge yourself! That safe stress will trigger your body to grow new muscle to adapt to the work you’re asking it to perform. Muscle growth is called “hypertrophy.”

In the past, people often saw bulging bodybuilders and worried that heavy lifting would turn them into behemoths covered in veins. That just doesn’t happen without very hard, very specific training (and often anabolic steroids). So don’t worry that heavy lifting will make you “bulky.” Lifting heavy is exactly what you need to build muscle and achieve great arms.

How heavy should you go? That depends on the movement and the sets and reps you’re doing. A coach can give you an exact plan—and we’ll talk about that below.

3. Do Arm Movements

This seems obvious, but we’ll point out something most people miss: You shouldn’t just focus on the biceps if you want great arms. Sure, the biceps are prominent, but you can’t forget all the muscles of the forearms and the triceps on the back of the arm. Deltoids are considered shoulder muscles, but they still help move the arms, and you should work them, too.

Hundreds of movements can be used to train these specific muscles. You can use barbells, dumbbells, bands, cable stations, body weight and household objects. A lot of times people will use “single joint” or “isolation” movements to train the arms. Think biceps curls, triceps extensions, delt raises and so on. 

These movements can be great if you want to target very specific areas. For best results, we recommend you train all the muscles in the arm in isolation and together—read on!

4. Do Compound Movements

Compound movements work many muscle groups at once and involve several joints. Think about a pull-up, for example. It requires the elbows and the shoulders to move, and it trains a host of muscles at once.

Isolation movements are great, but don’t think you aren’t training your triceps in a bench press or your shoulders in a barbell press. You’ll get a huge bang for your buck with compound movements, and we use them regularly in the gym. As an added benefit, compound movements usually involve the muscles of the core and sometimes even the legs. That means you can improve your whole body even if you’re mainly focused on your arms.

A few great compound movements for arms: pull-ups, chin-ups, bench presses, shoulder presses, bent-over barbell rows.

5. Change Your Routine

If you always do the same thing, your body will adapt for a while and then stop adapting. But if you change your routine at appropriate times, your body will keep adapting to new stresses and you’ll get the results you want. 

That means you might do 3 sets of 8 reps of barbell biceps curls with 20 lb. for three weeks, then switch to 2 sets of 12 reps of dumbbell hammer curls with 10 lb. in each hand for three weeks. 

You can adjust the weights you use, the reps, the sets, the movements, the rest and the number of times you train. But it’s not random. You need to make the right changes at the right time. We could write a huge book on that, and we carefully tailor workouts to our clients so they get results. We’ll just say this to get you started: Change up your routine at least every four weeks to ensure you’d don’t hit a plateau.

Get to Work!

There you have it! With these five tips, you’re well on your way to better arms.

We’ll even give you a simple workout:

2-3 sets of 8 alternating dumbbell biceps curls (rest 45 seconds between sets)

2-3 sets of 8 dumbbell lying triceps extensions (rest 45 seconds between sets)

2-3 sets of 8 dumbbell hammer curls to overhead presses (rest 60 seconds between sets)

2-3 sets of 8 dumbbell bent-over rows to triceps kickbacks (rest 60 seconds between sets)

If you’d like a more specific plan that will help you accomplish your specific goals faster, we can help. Click INTRO to book a free consultation with one of our expert coaches today!

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Sunday FUNday!

Many people use their Sundays as a rest day to rev up for the upcoming week…how do you spend your Sundays?

  • Nothing
  • Church
  • Spending time with family
  • Exercising
  • Meal Prepping
  • Watching Netflix 😉
  • Cleaning the house
  • Working

There are many things that one can tackle and it’s great to do nothing at all or mix a few things up here and there. I myself do almost all of the things listed (except for cleaning-least favorite thing to do unless it’s a barbell 😉 ).

The important thing is to take time for YOU! Do what makes you happy and JOYful! Fill up your cup so you have more to give in the upcoming week!

Here’s to a great week and many blessings on your Sunday FUNday whatever you choose to do! 🙂

Work Hard, Eat Clean, Be Blessed!

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The Gift of Resilience

When looking at your body composition goals there are often 2 competing thoughts: 

A quick fix and dramatic results are what you crave. 

There is nothing more you want than to get to your goals as fast as you can, but it often feels exhausting and overwhelming.

Vs.

I need to learn habits that I can maintain long term.

Taking the time to get the desired results will help maintain these results, but it feels “not so sexy”.

Let’s examine what can happen with each approach.

Many of us have done restrictive challenges, fad diets and had amazing results, only to feel depleted and exhausted. Maintaining these behaviors is tough due to the rules and restrictions. The upside is the aesthetic results. Many people comment on how amazing you look. Inside, you may not feel the same. Fatigue and feeling deprived have been mentioned by some people who have adopted the quick fixes and are now searching for something sustainable. Without that sustainable approach, many people return to old ways.

Often time quick fixes and restrictive diets leave a person isolated. They don’t often promote the balance between real life and the diet. An example here is an event like a birthday or work party. On a restrictive diet, there is a temptation to not participate, not enjoy the event due to the foods or beverages involved. Instead, there is much to be learned about taking a planned break from a diet, having some “controlled fun” if you will and then challenging yourself to get back into a healthy routine after the event is done.

What is missing with these quick fixes is the time to learn habits that build your foundation. By taking your time to really learn different healthy behaviors, practicing them in real-life situations, building them into your routine, creates behaviors that are second nature and effortless. Another thing that is missing is the building of a healthier more resilient mindset that you have been able to overcome a setback and get back on track with healthy behaviors. Taking the time to learn healthy habits, a few at a time, and challenging yourself to commit to getting back on track after a time where you have gone off track builds resilience and mental toughness. 

Another thing that can happen that feels more far off by taking your time is that you are taking small steps each day to invest in your long term health. Each day, by working on habits, you are making internal gains on working on avoiding the burden of chronic diseases like diabetes and heart disease. 

The challenge here is allowing yourself to appreciate what can be gained by taking the time to learn the process, trusting that by investing the time and effort in learning healthy habits that this will yield a healthier and happier, more resilient you for a lifetime. 

If you are looking for a healthier and more sustainable approach to achieving your goals, we recommend booking a free intro with our nutrition coaching staff!

Click here to book your free intro today: FREE INTRO

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4 Recipes That You Are Guaranteed To Love!

(Pick at least one to prep this week!)

You don’t have to only eat chicken, broccoli and brown rice to see amazing results. 

Our top 4 recipes are sure to be a hit with the whole family.

#1 Egg Muffins

Change up the flavor by adding your favorites meats and veggies, or try our variation with sweet potato.

#2 Amish oatmeal

This baked oatmeal is a great option for the whole family. Top with you favorite fruit and nuts. To add extra protein, add in Bubb’s Collagen when cooking. This increases the protein to 24 grams of protein per 200 grams. 

#3 Meatloaf Muffins

At my house, we are huge fans of muffin tins. These delicious meatloaves are great reheated. Pair with roasted veggies and mashed cauliflower for a balanced meal!

#4 Pulled Chicken

This is one of the most versatile recipes we have. You can put it over a sweet potato or make a Mexican bowl. 

If you liked these, check out our recipe book. Fun fact: you can find all the nutrition facts for HSN recipes in MyFitnessPal, by typing Healthy Steps Nutrition Official then the food name. 

What is your favorite recipe? Let us know! 🙂

You can find more delicious recipes >> https://www.crossfitunstoppable.com/recipes

Work Hard, Eat Clean, Be Blessed!

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Why Does It Take So Long??

A client came to me recently and said how badly she wanted to achieve their body composition goals and was frustrated that it was taking so long. “Why does it take so long to see the changes?” I had the opportunity to have an open and honest conversation about the importance of taking a long-term approach to our health and wellness goals and why the quick fix isn’t the way to go.

I will warn you that taking a long-term approach and truly taking the time to learn habits and make them part of a daily routine is not sexy and it is not quick. This stuff takes effort and time, and it is not a quick fix. 

Taking a long-term approach to improving our nutrition means we have intent, objectives, goals, and a mission to accomplish not only short-term goals but also long-term goals. The big picture mission is simple, we want to be happy, healthy, and strong – both mentally and physically. Being consistent with healthy habits like drinking water, exercising, sleeping, meal prepping, and eating real foods is key to accomplishing your long-term goals. When we take the time to learn these healthy habits, that is when we sustain healthy behaviors and we achieve the results we are so desperately seeking.  

Intent without action accomplishes nothing.

Many of us want to get to ideal body composition, losing weight and body fat. Setting those goals is the easy part. Being accountable for those goals and doing the smaller, often deemed “not so sexy” action items that lead to goal achievement is the hard part – and that’s where working with a nutrition coach in customized nutrition programs and participating in ongoing coaching programs over time is important.

First, let’s start with mapping out a long-term approach. Follow these 3 steps:

Step 1: Begin with the end in mind: What do you want to achieve? What will it take to get there?

Step 2: Start small. The little wins will snowball into larger wins down the hill. Consistency wins.

Step 3: Establish SMART Goals.

What’s a SMART goal? Glad you asked!

S – Specific; Should be simple and defined what you are going to do.

M – Measure; Tangible evidence so you can achieve the goal.

A – Attainable; They should push you just outside your comfort zone.

R – Results-Focused; Goals should measure outcomes, not activities.

T – Time-Bound; Goals should be linked to a time frame that creates a sense of urgency.

Here’s an example of what it looks like to map out nutrition goals over the course of a year:

I will eat a balanced breakfast using the plate method at least 4/7 days this week.

I will meal prep dinners with 3 compartment containers with balanced portions of lean proteins, green vegetables, healthy fats, and healthy carbohydrates for the next month to deal with busy times of the day.

I will eat balanced plates with lean proteins, green vegetables, healthy fats, and healthy carbohydrates, and have a glass of water instead of regular soda with that meal for at least 2 meals per day in the next 3 months.

In the next 6 months, I will log my meals daily to learn about my macronutrient balance, and work with my nutrition coach to stay accountable to losing 15 pounds in my customized nutrition coaching program.

This year, I will enlist the support of a coworker, family member, or friend at the gym as another accountability partner to make sure that we are eating healthy balanced meals 90% of the time, and getting to the gym at least 3-4 times per week.

I will work with my nutrition coach for at least a year to stay accountable to losing 30 pounds and 8% body fat in my customized nutrition coaching program.

It’s your turn! What does it look like for YOU to take a long-term approach when it comes to YOUR nutrition? 

Map it out, and book a free intro to sit down with your nutrition coach to get a plan in place for accomplishing your long term goals! If it sounds like its going to take a long time, remember that a nutrition coach will be there with you every step of the way. 

You can book a FREE INTRO HERE! We want to help YOU reach your true potential! 🙂

Work Hard, Eat Clean, Be Blessed!

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Transformation Tuesday!

 “I gained a bunch of weight in sobriety, just quit smoking, and now I needed to work on a healthy lifestyle. I had no idea the wonderful people I would meet and just how helpful they would be for me.

I’m on track with nutrition and it feels normal to eat healthy. That would have never happened without CFU and the nutrition program. I love the workouts the most though…I started gaining muscle and losing fat almost immediately after starting.


CFU really exceeded my expectations and you shouldn’t wait for the “right time”. Join TODAY! You won’t regret it!”

Today we would like to celebrate with Jennifer as she has accomplished amazing things in the past 3 months! Jennifer came in right before Christmas for a consult really unsure of what she needed to do so we worked out a plan for her.

She started with the Unstoppable Fitness Boot Camp program four days a week in late December (I wouldn’t let her wait until the new year 😉 ) She has found that she is strong and capable and wanted to add to her success so she joined our Nutrition program as well in mid-January. She will admit that she didn’t know how to eat healthy and she needed someone to help her with nutrition.

We got her on the right track and with this combo, she is headed towards great things! We (Aaron, Heather, Nikki and myself) as well as everyone else at CFU couldn’t be prouder of you, Jennifer! Keep up the amazing work! 🙂

If you would like to see similar results, set up a FREE INTRO! We want to help as many people as possible! P.S. You don’t have to be a member of CrossFit Unstoppable OR live in the Jefferson City area…we have remote and online training as well – how cool is that?!?

Work Hard, Eat Clean, Be Blessed!