The Blog


articles on nutrition, fitness and being your best self

Recent Posts

Coffee - To Drink or Not To Drink?

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It’s the daily routine of waking up and making a pot of coffee, letting its aroma fill your kitchen air. Or the morning walk to the local cafe to grab your favorite cappuccino and sigh as its frothy milk hits your lips. However you take your coffee, chances are you’re part of the 83% of American adults that drink it. We all know coffee makes us feel righteous, but did you know that it may actually good for you too?


How to Not Overeat During the Holidays

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‘Tis the season for bountiful homemade foods: Turkey. Mashed potatoes. Gravy. Stuffing. Ham. Candied sweet potatoes. Cookies. Pies. Ice cream. Not to mention signature family cocktails: Old fashions. Manhattans. Pineapple upsidedown cake shots (yes, definitely ask for this recipe). The list goes on and on and on. With the amount of food served during the holidays, it’s easy to get caught up in the mindset of it-only-comes-once-a-year-so-I-may-as-well-let-loose. And by all means – enjoy yourself! Dig into that deep fried turkey and grab a second serving of pumpkin pie.


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.


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?


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.


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.


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.


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