Posts by Crossfit West Boca
Start Slower to Finish Faster – Here’s How!
We have all come out the gates hot and gone 0 to 100 real quick in a workout, and then right around the three-minute mark, look at the clock and say “Why did I do that?,” or “This is not going to end well,” or maybe even used a few other other expressions and choice…
Read MoreHow to Utilize Your Brain’s Natural Chemicals as Motivation to Workout
Written by Lalo Torres You know that feel-good feeling you get after a sweaty workout? The one that leaves you wondering why the frick you are torturing yourself and why you can’t wait to do it again? Or, do you have trouble motivating yourself to workout? You can thank these chemicals and your brain for…
Read MoreShould You Wear a Lifting Belt?
The Weightlifting Belt: To Wear or Not To Wear? That is the question.The Answer: It’s a personal decision – yet, I would agree that there are people who shouldn’t be wearing one. It is very important that we all learn how to breathe and how to brace with our lats, abs, and supporting core musculature…
Read MoreMind > Chatter
Let’s talk about mindset. I believe that our mind underpins everything in our lives, that our mindset, our perspectives, our thoughts, what we think, what we say to ourselves, all have a profound impact on our lives. In the fitness community we likely spend a lot of time on training and nutrition, even rest and…
Read MoreWhy Proper Breathing is the Key to Health and Performance
You may not realize it, but the way in which you are currently breathing may be screwing up your body’s normal functions and preventing you from reaching your true athletic potential. Improper breathing has been tied to problems with mood, sleep, digestion, muscles, and the nervous system. Here are just some of the unexpected adverse…
Read MoreHealthy Fats Shopping List
Here are some suggestions for foods that are good sources of healthy fats. As with all our suggestions, think of it like a buffet: Take what you like, and leave the rest. Plant-based -Avocado and avocado oil -Cacao (dark chocolate) -Cold-pressed nut and seed oils -Fresh coconut and coconut oil -Nuts and seeds -Nut and…
Read MoreHealthy Protein Shopping List
This is an extensive list of high-protein foods. As with all our suggestions, think of it like a buffet: Take what you like, and leave the rest. Notice that these are relatively lean protein sources. So, bacon and pork skins didn’t make the list. These, and foods like them, are higher in fat than protein.…
Read MoreHealthy Carbs Shopping List
Here are some suggestions for foods that are good sources of healthy carbs. As with all our suggestions, think of it like a buffet: Take what you like, and leave the rest. Whole grains -Whole, intact grains such as brown or wild rice, amaranth, barley, buckwheat, millet, oat groats, quinoa, teff, wheat berries -Whole or…
Read MoreToes Forward or Angled Out When You Squat?
In order to squat to full depth with the toes straightforward, an athlete must have adequate ankle and hip mobility and sufficient pelvic/core control.
Read MoreHow To Use Hand To Measure Portions
Hand-Size Portion Guide Using hands to measure portions is a good approach for most clients who don’t need specific amounts of foods or macronutrients. Hands are portable. They come with you to work lunches, restaurants, social gatherings, etc. Hands are a consistent size, providing a consistent reference. Hands scale with the individual. Bigger people need…
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