Do you make resolutions at the beginning of the new year? If so, did you meet last years? I’m betting that many of you missed the mark (I know I did!) Who would have guessed on December 31, 2019 that we would experience a year like no other (a year that shall not be named!)
But on a serious note, I hope that all of you and your family stayed healthy during the past year and you are set to have an even BETTER year! I set off in 2020, thinking that it would be my best year ever in terms of personal and business growth. Didn’t quite make the mark, but I can look back on the difficulties and know that I made it through! The only way to go is UP!
This year instead of resolutions, try setting small, manageable goals like: drink 80oz of water daily…do this for a week or two then add: exercise for 20 minutes per day 3x per week…after 2 weeks, bump up the minutes or the days and add another small goal like add more vegetables to my meals. The list of small goals is endless. Mine are pretty simple: Practice gratitude daily, Be present more, Get enough sleep/water daily, Exercise at least 5x per week, and eat 80% clean.
This month I’m trying a “Junk-Free January…No junk food, no alcohol and I’m ridding my house of 5 items of clutter daily. Try it this month and see what you can get rid of (I plan on getting rid of at least 7#/5” and a whole lot of clutter!) Join me!
So there you go, start with a little thing and the end game will be more satisfying instead of looking at the big picture over 300 days from now!
Baby Steps! If you need help with your goals or need a place to start, schedule a Free Intro so we can help! Happy New Year!
I chose not to go into the gym this morning for the 8:30 class. As I sat and enjoyed a cup of coffee (black, no extra stuff 😉 ) I thought, I’ll just do something real quick at home to get a workout in and then get busy on some to do list things. I sat for a couple of minutes longer and told myself, if not now, when?? Many times if I wait until the afternoon or even a few minutes longer of sitting on the comfy couch, I end up doing nothing.
So downstairs I went to take a stroll on the treadmill contemplating what I should do for a workout today. Our regular workout that was programmed was 5 rounds of 3min as many rounds as possible of 20 bar facing burpees, 15 hollow rocks then max effort of overhead squats at 65# for the ladies. I thought, I could do that with the 22# trainer bar…but the longer I walked the more the thought of doing that version drifted away from my thoughts.
So after walking a mile I went back upstairs equipped with my abmat and timer on my phone and ended up doing and every minute on the minute of 10 burpees, 20 situps and 20 squats. This ended up being 7 rounds for 21 minutes. Definitely got my heart rate up AND took me down memory lane. You see, as I was jumping up on one of my burpees, my eye caught a glimpse of a family photo from the summer of 2009. The summer before I made the biggest decision of my life. That decision was to finally start walking the walk that I’d been teaching to my PE students.
It was time to stop making excuses for being lazy and get my @$$ in gear. So I did…that December I decided to make treks to the YMCA (this was a couple years before CFU) at 4:30am 5 days a week to make a change in my life. I would do some dumbbell work on MWF and cardio on TTH…I would do the same exercises over and over…don’t get me wrong, it was hard and I stuck with it and after 12 weeks I lost around 12# or so. I was feeling much better about myself and I started running more…and I signed up for my first 5K! What?? I never was a runner per se, but had done sprints for basketball and volleyball in HS/College. Running more than a mile was going to be challenging, but I did it…In May of 2010, I ran that 5K and didn’t even stop to walk. That running kinda became an addiction and I was doing about 2 5K’s per month and getting faster with each one. The running along with lifting weights was doing wonders for my transformation so I kept at it and people started to notice.
In the summer of 2010, I discovered CrossFit and haven’t looked back since. It has been life changing and I KNOW I would not have met the people I know today had it not been for continuing on my CrossFit journey…
In 2010, I started sharing my experience with some moms at the school I was teaching at and that’s how Mid-MO Fitness was “born”…in my little basement in Wardsville. I had a couple of “clients” who would come over and workout. I loved (still do!) helping people, but wanted to help more so I started some boot camps – those were fun 🙂 And then…I applied for CrossFit affiliation…Next Saturday (28th) will be our 9 year anniversary. A lot of ups and downs, but in the long scheme of things, I’m living my dream…to help people become better than yesterday.
Long story short, that glimpse of that pic made me realize how far I’ve come in the last 11 years and I never want to go back. So if you’re needing some motivation to get started let me know and I can steer you in the right direction OR if you need help staying motivated, I can help you there too. Just think about where you want to be this time next year and get your rear in gear 😉
Why I became a trainer: I love helping people and lifting people’s spirits. Being a trainer gives me the opportunity to encourage people to become the best versions of themselves all while teaching them how to move properly and effectively.
Favorite Food: Any sweets
Hobbies: CrossFit, cleaning/organizing, raising my sweet boy
Rayelyn, since I’ve known her has always been a competitor and LOVES to learn! She always doing things to help herself get better and in turn helps those in the community. Look for Rayelyn being an online presence as CrossFit Unstoppable will soon be launching Online Fitness/Nutrition Coaching! You won’t want to miss out on Rayelyn’s help! 🙂 Very grateful that Rayelyn is a part of CFU!
Favorite Part of Being a Trainer: seeing transformations in people
Favorite Movements: cleans
Favorite Food: BBQ
Hobbies: learning new things
I should have included “nicknames” on the trainer profiles as Aaron has a unique one tying to my husband whose nickname is “Elvis” – Priscilla 🙂 Long and humorous story that Aaron can share with you! Aaron also serves as a Nutrition Coach at CFU and has guided many towards a healthier way of eating and living! Thankful to have him as a part of the CFU community!
Favorite Part of Being a Trainer: helping others push past limits to become mentally and physically stronger
Favorite Movements: snatch
Favorite Food: pizza
Hobbies: working out
For the past 7 years, Dave has added so much value to CFU! His creativity for warmups is awesome and his patience with all of the members is incredible! We are thankful for Dave’s expertise and what he provides for CrossFit Unstoppable!
I’ll be featuring one trainer per day along with some of their favorite things about life and CrossFit!
My most seasoned trainer at the moment is:
Seth Wigle
Spouse: Chelsea
Kids: Landon, Brooklyn
Profession: Police Officer
Month/Year Started at CFU: 5/2013
Month/Year Became Trainer: 6/2014
Favorite Part of Being a Trainer: interacting with athletes and helping them become better and achieve their goals
Favorite Movements: shoulder to overhead, ski erg, handstand walk
Favorite Food: Healthy – raw peppers, Not Healthy – any desserts
Hobbies: camping, fishing, anything with family and friends
Seth also helps out CFU by programming the strength components and regular and advanced WOD’s for the week. He has been an integral part of CFU for the past 7 years and I look forward to working with him for many more!
Seth in his own words: Seth Wigle (click here for his interview 🙂 )
I was looking out the window this morning and the fog kind of mesmerized me…do you ever just stare off into space with no thoughts at all? That was me this morning and then *Beep*, my coffee was finished in the microwave (I like it fresh, but sometimes you just go with the flow!).
Looking into the fog made me realize that sometimes I’m IN that fog where things aren’t so clear and everything is hustle bustle, go here and there or do this and that. It’s time to come up for air! I sometimes randomly text people out of the blue to see how they are doing and usually the first sentence is, “Great, but crazy busy!” Are you that way?
Is your schedule so crazy that you can’t take 30 minutes just for YOU? If not, it’s time to prioritize…when you fill up your “cup” then you will have more to give back and you will most likely come out of that fog!
Pause, find your breath and recharge! You are worth it! Now, back to my coffee and ME 🙂
Who doesn’t deal with some sort of stress in their lives?? It could be family, your kids, their homework, your job, your pets tearing up the place, not having laundry detergent when you go to do the laundry, forgetting to pack your clothes for the gym when you have every intention to workout…and the list can go on and I KNOW you all know what I’m talking about!
Yesterday I listened to a podcast regarding mental health and stress management. The biggest take away (and I already know this but it’s so hard to do sometimes!) is to focus on what you CAN control and to set yourself up for success. The only thing I really can control is how I react to a certain situation.
Here are five tips on how to manage your stress in the first place (and managing your stress leads to a healthier mindset!)
Get enough sleep…do not watch the news or have electronics at least 30min before bed. An hour if you can handle it. I used to always stay up and watch the weather for the next day – it was a habit; and what comes before the weather? ALL the news! And what is normally at the forefront of the news-the BAD news…things that will make you angry, sad and depressed so who wants to feel like that before you go to bed OR during the day?? Not me! So schedule your time wisely and catch those zzzz’s!
Get on a schedule! Don’t be running around by the seat of your pants all of the time! Dial it in and then life should run a bit smoother for you. Get up one hour earlier and get 3 main tasks done and you should have a big “W” for the day! I’m already getting one of my tasks done by writing this little blog 🙂
EXERCISE!! I’ve added a 30min walk to my daily habits to help me just destress and do nothing but walk. I’m only on day 3 but I can tell it is going to help me…I also try to schedule in workouts 5 times a week where I’m strength training and doing a CrossFit workout. Good for the heart, bones, muscles and mind!
Practice Gratitude! What/Who are you thankful for? Tell them! Surprise someone with a text or phone call and tell them that you are grateful for them. Two people will have smiles on their face for sure! Make it a daily habit and I guarantee you will have more joy in your life!
Dial in your nutrition! If you eat crap, you’re going to feel like crap! Start off with a healthy breakfast; it doesn’t have to be a “typical breakfast”, it could be an Oikos yogurt, peanut butter toast, a smoothie…anything to get your metabolism going so you have energy for your day. Try it, you might like the way it makes you feel!
Remember, you don’t have to focus on ALL of these at once…start small and go from there. They say it takes 21 days to make a habit stick so let’s see what we can do in the next 21 days, shall we?? Pretty sure if we can make even one of the above happen, we can reduce our stress in our lives! Who’s with me??
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!
Sometimes (well, all of the time) we need to look for the bright spots in our lives and not focus on what we don’t have or what we can’t do.
Yesterday a friend posted about her son, DIL and two grandsons being rescued from the hurricane. They were trapped in their flooded and luckily got rescued. Now one could think about the total loss that they have endured with their house, but the bright spot is that everyone is SAFE and ALIVE! Thank goodness. I could not imagine being a young couple with young kids going through all of that.
I like for our members to focus on the bright spots in their life no matter how minimal it may seem. Hot coffee, bright sunshine, a car to drive to work, my spouse, my kids, my daughter’s birthday today, ability to workout, and the list can go on! So when you are having a bad day, remember your bright spots and know that someone else might be considering YOU their bright spot!
