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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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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!

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Tuesday Thoughts…

Sunday I had my 53rd birthday…holy smokes, where did that come from?? See, in my mind I think I’m still in my 30’s (although my body doesn’t agree some days 😉 ). Your mindset is soooo powerful in how your perceive your life to be.

If you have the wrong attitude about things going on your life, like “I’m never going to be able to get out of debt…”, “I’m never going to be able to lose weight…”, or “I’m never going to be able to find my dream job…” Chances are, you never will!

You can’t wait for the perfect moment to start something because life is never perfect, things might be good, but it’s never perfect. It takes baby steps in order for you to start something and one needs to realize anything that is a daunting task will be a marathon and not a sprint.

We tell our fitness and nutrition clients NOT to expect drastic weight loss overnight or even in 30 days because we want them to establish healthy habits in order to succeed. Think about all of the gimmicks out there where you can lose 10# in 10 days…how healthy do you think that is? Or “drink this drink for 30 days and watch the scale plummet!”…these things are not teaching you how to eat a balanced diet.

This is just my opinion, but whatever is natural should be the things that should be consumed. If it wasn’t made by God and from the earth, then most likely it isn’t good for your body. Now don’t get me wrong, I will consume things here and there that are not natural, but I have a good sense of how to eat. (Even though sometimes I indulge…but that’s okay because that is life!)

The important thing to remember here is that there will be ups and downs in one’s fitness/health journey, but if you know how to get back on track and WANT to get back on track, then there are ways to get there! Reach out if you would like to set up a FREE consult to figure out how to get back on track with your wellness journey! Book a FREE INTRO today so we can help! 🙂

Have a Great Tuesday!

Work Hard, Eat Clean, Be Blessed!

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Heart Day <3

What’s your favorite exercise to get your heart rate up or exercise?

*Running *Walking *Jump Roping *Lifting Weights *Rowing *Skiing *Skating *Snowboarding *Volleyball *Basketball *Football *Wrestling *Soccer *Baseball *Softball *Tennis *Pickleball *Hockey *Golf *Swimming *Gymnastics *Rock Climbing *Cycling *Skateboarding *Boxing

Soooooo many options and I’m sure I left some out for sure! It is recommended that your heart rate be between 120-150bpm for at least 30-60 minutes per day! Are you achieving that? Are you doing what’s necessary in order to keep your heart healthy?

When I taught PE, I had the kids play a tag game called “Heart Attack Tag”. There were 4 taggers, each representing four risk factors of heart attacks – Smoking, Sodium/Salt Intake, Junk Food, and Couch Potato. If you got tagged once you would place your arm over your chest indicating that you were 25% likely to have a heart attack but you were still in the game; tagged a second time, two arm crossed on chest (50% likely to have a heart attack). If you got tagged a third time – 75% chance of a heart attack – you had to lie on the floor and wait for the “Dr” to come and save you.

I believe this made quite and impression on the kiddos when they played it as the “Dr” would prescribe exercise in order to get back into the game…My mission is to help as many people as possible so if you are reading this and your nutrition and fitness are not up to par and run a risk of hurting your heart from one of the risk factors, get up and MOVE! Just 5 minutes is better than nothing! Think about what you are putting in your body to fuel it…is it good nutrition or is it junk? Eat mindfully not mindlessly – You’ve only got one body to live in and it’s up to you to love it enough to take care of it!

If you’d like extra guidance on how to take care of your fitness and nutrition, book a Free Intro!

Have a Great Heart Day and Be Safe out there!

Work Hard, Eat Clean, Be Blessed!

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Couch To 5K + Core Program

New Program!!

Couch To 5K + Core!!

Starts February 21st!

Available locally, online and anywhere in the world! Each week there will be a workout template including your running/walking and core exercises. We will also have accountability with this program!

If you want to get better at running OR start a running program, this is for you!

SIGN UP HERE 🙂

We would love to have you join us!

Work Hard, Eat Clean, Be Blessed!

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New Week…New Attitude!

“If you don’t like something, change it. If you can’t change it, change the way you think about it.” — Mary Engelbreit

I’ve talked a bit about shifts in our own thoughts and shifts in attitudes towards our progress. Believe it or not, I’ve had to really focus on my own “give a damn” attitude. Between quarantines and worries about all the things, I find myself many times trying to keep myself in a good place.

I met with a member the other day and one of the suggestions was to focus on the little things or small wins throughout the day. I’m now heeding my own advice and finding the little blessings that keep me going towards a good day. Taking one day, one hour, or one workout/meal at a time is going to get me closer towards my goals. It will you too!

Don’t focus on ALL the things, focus on what you CAN control and make it happen. A little attitude shift towards the things that you GET TO do will go a long way for a successful week. Here’s to a Happy Monday and Wonderful Week!

Work Hard, Eat Clean, Be Blessed!

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Seriously…Stop!

We have been doing goal reviews here recently and it’s crazy how our mindsets work…Quit beating yourselves up!

Seriously. Stop.

Stop telling me how your WOD wasn’t impressive because your pullups were banded, or your run was slow, or your pushups were on your knees.

Stop feeling embarrassed that you have the least amount of weight on the bar, or finished last.

Stop thinking your WOD was unimpressive because you scaled.

Stop degrading yourself for not getting a PR, or a new skill, or the next modification up.

Stop all of it because YOU. ARE. AWESOME.

Stop it because no one else sees what you are doing as unimpressive, because no one else is judging you for your choices.

We are celebrating in your successes – even if you can’t see them yet.

You are in there.

You are fighting – fighting through the pain, through the misery, through the reps.

You are finishing – even if in last place, even if you use a band, or your knees, or a light”r weight, or reduced reps – you are finishing.

You are progressing – even if it doesn’t look like it at the moment, you are progressing. You are getting to your goals and finding your strength.

So stop judging yourself so harshly. Stop throwing yourself in the dumps because of a bad WOD. Stop holding your head low because of your scale.

I don’t even know some of you reading this, and yet I know that you are awesome. I know that you are trying, and hurting, and pushing. I know that you are improving and progressing. I know that every day you are fighting a battle, and on the whole, I know that you are winning.

Can you even begin to imagine what the athletes next to you know? Can you even comprehend how much you will grow when you start believing in yourself?”

Conceive, Believe, ACHIEVE!!!

BETTER THAN YESTERDAY!!

When you step into CFU, remember that YOU are doing MORE than those who CHOOSE to sit on the couch!!

What are YOU going to do this week to BETTER yourself?? SHOW ME!!

Work Hard, Eat Clean, Be Blessed!

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Yeah, but…

This article deals with scaling…why do we have you scale? To MAKE YOU BETTER!!! Please focus on your overall goals and how some modifications can make you stronger and better in the long run!
Yeah But…
by Erica Saint Clair

“Dude, that was awesome, way to fight through”

…“Yeah, but I scaled”

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

It isn’t.

“You did SO good!”

…”Yeah, but I used a lighter weight”

As if choosing the right weight for you means you will never get stronger and work up to the Rx’d weights. As if it is somehow the weaker choice.

It isn’t.

“That was amazing, great job today”

…”Yeah, but I used a band”

As if you should feel guilty using a band for a week, a month, a year or a lifetime. As if the band is something to hate and despise.

It isn’t.

“Good job finishing, way to not give up!”

…”Yeah, but I was last”

As if where you finish matters more than THAT you finished. As if finishing last means your WOD was easy.

It doesn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

Scaling is how you improve your technique and learn to lift heavier.

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling, is NOT, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.

You ARE a CrossFitter! Be PROUD of that and BE BETTER THAN YESTERDAY!!!

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Meet the Trainers at CFU

Christine Core

Significant Other: Keena Lynch

Kids: Just my 20ish softball “kids”

Occupation: Head Softball Coach at Lincoln University

Month/Year started CF: August 2019

Month/Year became Trainer: July 2020

Favorite CF Movement: Double unders, power cleans, wallballs 

Least Favorite Movement: Overhead squats, box jumps 

To share my love of CrossFit and fitness with others and help them feel welcomed and loved when they come to CFU. I also love to see people set goals, push them to work towards them, and see them succeed! 

Favorite Food: Anything Mexican and cookies

Hobbies: Reading, traveling, and being outside. I’m also working on my Masters Degree in Positive Coaching through Mizzou.

Christine, you have been such a huge addition to the CFU Team and family! Thanks for all you do for our community! 🙂

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Monday Motivation

July 2009…XL clothes weighing around 220

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 😉

Work Hard, Eat Clean, Be Blessed! 🙂