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articles on nutrition, fitness and being your best self

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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.


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.


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 ...


The Importance of Sleep

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We all want to look and feel better. You all clearly prioritize your health and wellness as you made the decision to join our CrossFit gym and put yourself through challenging workouts every day. You may have even started to change up your eating and given Paleo or Whole30 a try. But, if you are not sleeping enough each night (total time varies by age and activity level) you are literally wasting your time.


The Price of Hard Work

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Leading up to and during the CrossFit open I was training very hard. The advent of a masters division for adult males 35-40 gave me renewed hope that I might once again find myself competitive in the sport of CrossFit. I handed my training regime over to my Partner Mike, ...


The Importance of Water

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We all know water is important; we’ve been told time and time again. We all also know that our bodies are made up of 55-65% water; this isn’t new information. Water is vital to all bodily functions, including energizing muscles, aiding with digestion, regulating body temperature and lubricating joints.


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