Fitness

When is the Best Time to Workout?

By Crossfit West Boca | July 13, 2021 |

Routine is an essential part of life, especially if you’re chasing health and fitness goals. Typically, those who consistently exercise as a non-negotiable part of their routine fall into two camps: morning or evening exercisers. The early birds and after-work trainees rarely cross paths, committed to their favorite time to hit the gym.⁠⁠So what does…

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Start Slower to Finish Faster – Here’s How!

By Crossfit West Boca | June 10, 2021 |

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…

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Should You Wear a Lifting Belt?

By Crossfit West Boca | April 27, 2021 |

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…

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Toes Forward or Angled Out When You Squat?

By Crossfit West Boca | February 28, 2021 |

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.

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Why Tempo Workouts Are So Important

By Crossfit West Boca | January 2, 2021 |

“The reason why we as coaches use tempo is to specifically control the athlete. Tempo is an important tool which can not only help the athlete learn the movement, but also develop appropriate motor patterns and body control.”  – OPEX Coach Mike Lee Tempo, also known as time under tension, is a programming tool that…

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Nutrition

The Truth About “Cheat” Meals

By Crossfit West Boca | July 13, 2021 |

I have something super-serious to talk about today: cheat meals. So let’s define the “cheat meal.” A cheat meal is any food eaten every once in a while that you KNOW doesn’t move you towards better health. In fact, it may be downright terrible for you. The idea of a cheat meal is to eat…

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Healthy Fats Shopping List

By Crossfit West Boca | February 28, 2021 |

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…

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Healthy Protein Shopping List

By Crossfit West Boca | February 28, 2021 |

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.…

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Healthy Carbs Shopping List

By Crossfit West Boca | February 28, 2021 |

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…

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How To Use Hand To Measure Portions

By Crossfit West Boca | January 3, 2021 |

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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Mindset

Utilizing Buddhist Teachings to Increase Your Performance

By Crossfit West Boca | July 13, 2021 |

There is a moment that occurs in the midst of difficult workouts or physical undertakings – when signals of physical and mental stress begin to register. The moment occurs at a point of effort when your mind can still comprehend the remaining volume of work to be completed and can consider your body’s best chances…

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How to Utilize Your Brain’s Natural Chemicals as Motivation to Workout

By Crossfit West Boca | June 10, 2021 |

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…

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Mind > Chatter

By Crossfit West Boca | April 27, 2021 |

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…

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Why Proper Breathing is the Key to Health and Performance

By Crossfit West Boca | February 28, 2021 |

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…

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15 Tips For Better Sleep

By Crossfit West Boca | November 26, 2020 |

Sleep hygiene 1. Keep a regular schedule. Our bodies like regularity. Try to go to bed and wake up at the same times. With a regular schedule, your body will know when to release calming hormones before bed, and stimulating hormones to wake up. 2. Keep alcohol and caffeine moderate. Both will interfere with sleep.…

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