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articles on nutrition, fitness and being your best self

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Food Logging for Beginners

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Assess don't guess when it comes to your nutrition. Just like when starting a new fitness program you'd complete an assessment to see where you are starting out, nutrition is no different. Starting a two week food log is a great starting prescription for those looking to improve their nutrition. We recommend MyFitnessPal and outline how to use it so you can log your results quickly.


Meal Prep for Beginners

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The idea of meal prepping for an entire week used to freak me out. For starters, I didn’t know what to cook, I had a preconceived notion that prepped food tasted bad, and I hated cooking. But I was wrong. As I learned more about what goes into meal prepping and how to do it efficiently, I saved myself time, worry, and money.


Meditation for Fitness

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Do you ever find yourself at night wrestling with your thoughts? Does your mind wander into deep rabbit holes of hypothetical scenarios ranging from what-ifs to I-should-have-done-that-differently? Do you struggle to sleep uninterrupted throughout the whole night? Do you feel envious, insecure or incomplete?


Healthier Restaurant Options in Tampa

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You wake up with just enough time to cook those last couple of eggs in your carton before you run out the door, almost forgetting to grab your lunch for the day, only to open your fridge and realize that it’s empty because you met your in-laws on the beach this Sunday and didn’t have enough time to get to the grocery store and buy food for the week.


The Four Pillars of Health

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As coaches, we strive for one thing: to make people’s lives better. The vehicle by which we do that is exercise. Greg Glassman, the founder of CrossFit, came up with a popular pictograph that depicted wellness on a spectrum. The extreme ends of the spectrum trended from sickness/death to wellness/fitness. ...


How To Improve Your Aerobic System

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This article is a two part series. Read part one here: http://cigarcitycrossfit.com/blog/build-your-aerobic-base-to-get-more-fit If you’re looking to improve your conditioning, your priority should be on training your aerobic system. Not only is your aerobic system the most susceptible to training improvements, but as your aerobic system becomes more powerful, it improves ...


Build Your Aerobic Base to Get More Fit

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A vital component of fitness is your conditioning level. Conditioning is important because it allows you to go - and keep going. Many of us like CrossFit training because it gives us balanced fitness. We can lift heavy things, we can run fast and long and we have an overall toned, athletic physique.


10 On The Go Protein Rich Snacks

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There are a few universal truths in this life. You gotta pay taxes. You gotta be nice to your in-laws. You gotta eat. Ok, so there may be a few more, but that’s a pretty good starting list. I wish I had some sage advice for dealing with taxes and in-laws, but they’re like thrusters - they're miserable no matter how you approach it. But hey, you live in Florida (no state income tax!) and you can always be “working” on your phone when stranded one-on-one with your in-laws.


Healthier Alcohol Options

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One of the questions we get most often about diet and nutrition is, “What alcoholic beverage is best for me?” Full transparency, alcohol is not good for you. The old adage that a glass of wine a day is good for you is bullshit. Exercise and uninterrupted sleep are good for you, not alcohol.


How to Build Muscle

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The quest for fitness is fraught with struggle. Although the road is treacherous, most of us have grown accustomed to the speed bumps we encounter along the way. We train, eat, sleep and repeat. All we have to do is keep showing up, right? The nature of our bodies is ...


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