Investing in Your Health

I’d say my motivation for CrossFit is simply that it works for me. It is the only fitness program I’ve been able to stick with, and integrate into my life with long term success. It is varied and so it never becomes a dull routine, it is structured which helps with self discipline, and has a group camaraderie dynamic that helps push me forward and motivates me to put in that extra effort when I am reaching my mental or physical limit.

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Pull-up Progressions for Beginners

Let’s be honest. We’re a lot heavier now than we were as kids. Back then we didn’t even think about doing things like pull-ups or burpees or even muscle-ups. We would see a tree and pull our way up that thing in a heartbeat. But now? Another story. Good news for you, it doesn’t have to be that way forever. Let’s reverse time and get back to the days when you moved like a little ninja.

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Nicole HughesComment
The Stoklosa Sisters – SUCCESS!

When Cassandra moved to Austin in the spring of 2015 she was looking for a gym that had a strong community. After a quick search decided the CrossFit Central was the place for her. Cassandra joined the gym and started getting RESULTS. To date she has lost 20 lbs., 4 dress sizes, and added up to 75 lbs. on her PRs. Her sister Rebecca noticed Cassandra’s results, and was intrigued, but didn’t think she would physically be able to CrossFit. Rebecca had been diagnosed with an autoimmune disease that had stopped her from working out, and she didn’t think CrossFit was an option

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Nicole HughesComment
Coming Back After Baby

Congratulations, on your new baby and your incredibly healthy and FIT pregnancy! You did it! You ate well – slept as much as possible – took your vitamins – and worked out! For 9 months you stayed patient, gave yourself grace, took it easy. Now it’s GO time. Wait…no one told you about the postpartum stage?

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Nicole HughesComment
Powerful. Strong. Beautiful.

When you focus on strength training, you get more calorie-torching bang for your buck. Working with weight keeps your body burning calories long after you stop lifting. To achieve maximal health, women need to get stronger. Get under some weights and lift!

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How To: Bone Broth

Broth has been used from the beginning of cooking to develop a base of heath for a meal. It’s use was meant to nourish and aid with benefits ranging from cartilage regeneration to digestive healing to a simple well-rounded meal. There is a reason chicken soup has been a staple during sickness – the use of this mineral, fat, and protein rich broth as the base has given aid to our immune systems, supported our calorie needs, and calmed our nerves.  

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Nicole HughesComment
Breaking Down Digestion

You’ve heard the saying over and over, “we are what we eat.” This is absolutely true, but how do we become what we eat? Digestion is the pathway in which we obtain these structures, particles, and nutrients to build our cells, which build our tissues, which build our organ systems, which combine to complete our bodies!

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Nicole Hughes
A Better Sweat On the Beach

It’s no secret that I LOVE working out! I even workout on vacation – GASP! In fact, for Jeremy and me, it’s one of our favorite things to do when we are away. Some of you may ask, “you’re on vacation – why would you workout?” My answer…. more or less, for the same reasons I workout when I am not on vacation!

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Nicole HughesComment
Healthy Shoulders = Happy Shoulders

Most of the injuries I have come across have been related to some shoulder injury or dysfunction. About 80% of those injuries can be avoided if the athlete would take the time to properly warm up and work on their mobility issues when they are not at the gym. I have found that there are 3 exercises that if done properly can help make your shoulders happy again and help fix some of your mobility issues.

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Nicole HughesComment
A Father’s Discipline

In 1993 I was twelve years old. I lived in Lubbock, Texas with my five siblings and two parents. At the time, I was a chubby boy and my teenage brother and his buddies picked on me…like older brothers do. They had a great nickname for me — “Chunk.” In life, we are often faced with impactful, and pivotal moments that can make you or break you. Getting picked on, and having to decide how to handle it, was mine.

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CrossFit Central Athlete Feature: Rob Koenig

Just a few weeks into his fitness journey at CrossFit Central, Rob was faced with life-altering moments. “The last week of May 2014, I had a pretty heavy week, my Mom passed away, I turned 50, I did the 21 mile Dam That Cancer paddle in memory of my dad who was taken by cancer, and my daughter graduated from High School. Something about all that happening in that week or so period and the community of CrossFit Central…just clicked with me.

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Nicole HughesComment
Roll Out!

Self-myofascial release (SMR), or foam rolling as it is more commonly referred to as, is a popular technique used by fitness professionals and athletes worldwide. Take a look around your gym and you will probably see people lying on the ground rolling back and forth. Ever wondered what the point of “rolling out” is, or better yet, how to properly use a foam roller? 

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Nicole HughesComment
More Than Food: The Pillars of Nutrition

Though a quality whole food diet is necessary for maintaining a healthy system…there is much more to nutrition than simply consuming. By definition, nutrition is the science and study of interactions between organisms and their food. This includes studying the processes that occur within our bodies and the body’s ability to actually use the nutrients we’ve consumed. Digging beneath the surface to a functional nutrition view, we focus not only on the food coming in, but the nutritional foundations that are necessary to breakdown, absorb, and then utilize these for the development of a healthy body.

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Nicole HughesComment
Fix Your Squat

The squat is a foundational movement and is a building block to many movements we perform. Yet as foundational as it is, most people perform the squat wrong. I believe this is due to poor posture and a lack of proprioception, knowing where your body is in space. If you are someone that tends to drop their chest and round their lower back at the bottom of the squat, then this exercise is for you: the Lateral Lunge.

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Nicole HughesComment
Spring Gear Selects

Since Spring is in the air, we can’t help but think about Spring cleaning (out our closets), so we can make room for some extra cool CrossFit must haves, like the faves of these coaches below. We asked 3 CrossFit Central coaches to share their top “Gear Selects” on their body or in their bag—at all times.

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Nicole HughesComment
Fuel Your Fire

Yes, It’s True!  Eat MORE – Get Lean & Lose Fat! I get it, you want to lose weight or cut body fat so you eat less.  Of course if you cut calories, your body will drop fat, right?  WRONG! In fact, eating too few calories and not fueling your body can actually backfire and sabotage your goals.

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Nicole HughesComment
Improve Your Snatch

Snatch: (noun) the rapid raising of a weight from the floor to above the head in one movement. Reading that definition from dictionary.com, “the snatch” seems easier said than done, huh? For the majority of us CrossFitters and weightlifters, however, the snatch somehow seems to become this complicated, intricate Advanced Calculus problem that we spend hours, sessions, years trying to conquer, correct and improve.

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Nicole Hughes
Athlete Feature: Dip Desai

“So in the last 6 months I have lost almost 2-3% body fat, dropped my BMI a couple of points, lost 10 lbs.  I feel great, my clothes fit better, I get better sleep.  I’ve become more conscientious about what I eat because I can feel the difference when I am doing my WOD.  When I started I didn’t know anything about the olympic lifts, now I’ve become confident in my form and I am adding weight each time. I have met new people through CC and being new in town the best part of coming to a WOD was that people (coaches and fellow athletes) recognized me, it was one place that someone knew me, expected me to be there and greeted me with a smile.”

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Nicole Hughes