Make Your Breakfast 10% Better

You’ve heard it before. “Breakfast is the most important meal of the day.” It’s become cliche. And like so many aphorisms you lose an important message when you overlook it.  A healthy breakfast can support your physical and mental performance. If you are trying to excel, grow, and make changes to your body or in …

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Ultimate Guide to Changing Habits

Here's the no-frills, honest truth about establishing new habits. Whether you want to start a new habit or quit something, here are the 7 keys to understand before you get started.

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Health: Sickness, Wellness, & Fitness

What does “Being Healthy” mean? Have you ever asked yourself that question? What does it mean to be healthy today, but also, what does it mean to be healthy in ten years, twenty years, or more? Health has to be more than something you “feel” or how you look in the mirror. Feelings change. How …

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Get to Know: Kate Moorehead

Get to Know: Kate Moorehead Get to know the stories of the KCI CrossFit Members! Q: You are currently pregnant with your fourth child and coming to CrossFit 3-4 times per week.  I think it’s fair to say that the entire KCI community is inspired by your actions and the example you (and other pregnant …

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Be a Kick-Ass 100yr old!

What’s your fitness goal? Mine is to be a kick ass 100 year-old. Yes, really. “But why? It’s such a weird goal.” Well, I’m glad you asked! If I’m a kick-ass 100 year-old, I need be a pretty darn good 80 year-old, 60 year old, 40 year-old, etc. It isn’t logical that I just become …

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Can & Can’t

Can is greater than Can’t Have you ever thought about how often you either tell yourself, “I can do this.” or “I can’t do that.” Really think about it!  There are dozens of examples every day you tell yourself either I CAN or I CAN’T. Do you realize how important these mini conversations are?  The …

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The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you …

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Energy Systems Exploration

As a living, breathing, blog reading individual you’ve probably learned the basics around how food provides the body with energy. There are actually several different ways that this can occur and they depend on the activity being performed. Depending on our sport or activity, nutrition, genetics, and level of training will each play a role …

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Maximize Your Macros:

A Consumer’s guide to Fat, Carbs, and Protein… Diet and nutrition are a highly individual journey and no one answer is true or right for everyone. The simple fact of the matter is that when it comes down to it, you have to figure out what works best for you. However there are some overarching …

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Strength Training for Injury Prevention

“An ounce of prevention is worth a pound of cure.” -Benjamin Franklin Life is unpredictable and sometimes in our sports, exercise, and daily life we come out of these unpredictable situations a little bit worse for the wear… Some folks try to prevent these situations from happening through avoidance, but if you want to have …

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