Your “All or Nothing” Mindset is Destroying Your Results

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“When I let go of what I am, I become what I might be.” -Lao Tzu We are creatures of habit. We have routines that we have developed our entire lives. Certain ones come and go—like flossing or drinking soda—and some stay with us for most of our lives—like brushing our teeth and showering. Sometimes these […]

New Book: The Gym Life Book of Cooking Technique

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  They say abs are made in the kitchen…. and they are right. The problem is most people don’t know where to start. If you Google “chicken recipes” you’ll get 42,900,000 results in less than a second. So which one? Let’s say you choose one, now you have to make sure you buy all the ingredients, have […]

Use Your Worst To Become Your Best

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“People have a death grip on what they think reality should look like and all stress comes from life not fitting your pictures.” -Peter Sage Think about the last time something didn’t go your way. Got it? Good.  Now, whose fault was it that you didn’t get your way? Was it a co-worker or your […]

What Bruce Lee Can Teach Us About CrossFit

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Bruce Lee was my childhood idol. (He still is). As a kid, I wish I had the maturity to appreciate him and what he stood for the way I do now. Lee was an internal movie star, a pioneer in martial arts, and a philosopher and motivational figure to millions. He is often given credit as an […]

Words Have The Power To Build or Destroy

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I love this quote. “One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man.”  -Elbert Hubbard  It made me realize something about quotes. First, not every quote that someone posts online and labels “motivational” is, umm, motivational. I just had to read through at least […]

The Most Common Fitness Exercises and Acronyms

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When you first start training CF, the lingo is a bit tricky to grasp. It def takes some time. Here’s some help. AHAP: As Heavy As Possible AMRAP: As Many Rounds (orReps) as Possible Box: The term which refers to a CF affiliate BS: Back squat BW: Body weight CFT: The CrossFit Total | A best of three attempt at a 1RM of press, deadlift, squat CFWU: The CrossFit Warm-up C&J: Clean and jerk C2: Concept II rowing machine C2B: Chest-to-bar […]

50 Ways to Lose Weight

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50 ways to Lose weight intelligently without the use of drugs or unhealthy protocols. Please share this one with anyone that you know will benefit! Let’s keep fighting the good fight… Here is a snazzy click-to-tweet link. This essay is about losing weight but it also doubles as a guide on how to live a healthy lifestyle. Overall, […]

Why You Don’t Have Abs: It’s Your Food Dummy

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  Today’s Topic: Training your ass off and screwing it up with your diet Goal: Get you to make better food choices How: Mindset shifts, informed decisions, and a damn Crockpot Training Hard And Not Eating Well   I see this all the time: Athletes work their ass off in the gym (some everyday) They get […]

50 Ways To Get Better At CrossFit

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  Your Task: 1. Read the list and choose tips that will help balance your training 2. Implement and watch as you become a better athlete! How to get better at CrossFit (in no particular order): 1. Gear up. Get Oly shoes, some inov-8s or nano’s, a speed rope, wrist wraps, and quality workout clothes. 2. Lift heavy weights regularly. Don’t just stay […]

Amazing Tips and Tricks To Help You Sleep

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Below are some of my favorite articles on sleep from my most trusted sites on the web. If you struggle with sleep in any form, you owe it to yourself to check these out. I recommend you read each linked article in full. Then once you have a clear picture of where you might be […]

32 Ways to Build More Muscle

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We all want to build more muscle. And for good reason: Muscle is the most metabolically-active tissue in your body. It feeds on the stored calories in your body fat. Want to build your body into a machine that gobbles up calories all day long? Build more muscle. Muscle also protects us, makes us more functional, and makes us more attractive […]

How To Cook Chicken Perfect Every Time

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Chicken is a staple for most of us. And it’s usually a boring one at that. But it doesn’t have to be so. Chicken can taste great if you treat it properly. Learn how to cook chicken perfect every time with the following “Chicken Rules.” 1. Make sure you pat it dry Chicken usually comes in a […]

“The Gym Life Essays: Improve Your Life Through Fitness, Food, and Mindset”

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Available on Amazon This book will help you take action and get better! The Gym Life Essays is a collection of essays that help you improve your Fitness, Lifestyle, Food, and Health. The fundamental goal of The Gym Life is to help you reach your goals. Who is it for? Advanced Athletes, Newbies and Everyone in Between. […]

5 Books That Changed My Life

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The following 5 books will change your life. No joke. Read these books, absorb the material, and make changes in your life, and you will find success beyond your wildest dreams. If you aren’t after millions, and just want to live a simple, happy life, you can still learn a ton from the lessons in […]

How To Brew Coffee With The Aeropress

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I make butter coffee every morning using Bulletproof coffee beans brewed with an Aeropress. Some claim that the Aeropress makes the best cup of coffee possible. I mostly agree. My early attempts at using the Aeropress were less than stellar. But now, like most things, I’ve gotten better. First, always grind right before you brew. Pre-ground coffee isn’t […]

How To Make Bulletproof Butter Coffee

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Many of you know that I’m a big proponent of intermittent fasting. My typical day starts by skipping breakfast for 4-6 hours and eating two meals within the 8-hour window after breaking my fast. For those of you that are neurotic about your food, and especially if you get hunger pangs that make you say […]

107 Motivational Quotes for Kicking Ass in Life and The Gym

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Download as a PDF and post to your fridge for Daily motivation “Your vision will become clear only when you can look into your own heart…. Who looks outside, dreams; who looks inside, awakes.”  -Carl Jung “What may be done at any time will be done at no time.” -Scottish Proverb “You can be certain […]

Why You Don’t Get Results

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Today’s Topic: Why You Still Don’t Have Abs Goal: Get You Abs How: Understanding the root cause and how to fix it I’ve worked with hundreds of athletes in my Box CrossFit Estero for the last five years as they’ve trained towards various fitness goals. Needless to say, I’ve picked up on some common themes among people in what they do, […]

The Gym Life Manifesto

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The Manifesto The Gym Life is about better. It is a lifestyle rooted in becoming better. It’s not about being the best, just better than before, better than yesterday. It’s a journey and a practice. No matter where you are, or where you want to be, you are always trying to become a better you. […]

10 Must-Have Products For Fit People

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You can’t buy results. Many try, many fail. You can buy HELP with your results, though. The tools that help you progress towards your goals are the weapons in the war for your health and fitness. And, make no mistake about it, it’s a damn bloody war. Society, fast food, gmo’s, factory meat, friends and family, […]

How To Create WOD’s and Train Anywhere

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The beautiful thing about functional training is it can be done anywhere. The beautiful thing about functional training is it can be done anywhere and with little to no equipment. It’s possible to achieve a high level of fitness using only body-weight exercises and metabolic conditioning. While I do recommend you utilize a fundamental strength […]

The Last Nutrition Article You Will Ever Read

Real food check: beef, ate grass which is it's natural diet, no hormones or processing. I deem this real food and ready for consumption

I wonder how many books, articles, blogs, papers, essays, and journals there are covering nutrition?  Why does the topic of what we eat get so much damn attention? I really don’t know. Maybe because people hold such strong beliefs about the food they eat? Maybe that’s why it’s common to see so much Internet squabbling […]

My Favorite Supplements

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Natural Stacks The Performance Essentials Pack is the stack that I have been vehemently recommending to people because it’s awesome, but more importantly because it covers the “essential” supps that everyone needs to be taking. The big three BASIC supplements that we all need to take are: Magnesium or ZMA before bed A fish oil or cod liver oil Vitamin D These three supps have […]

“Create Your Own Workout” Template

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This is the template we have used to train thousand of athletes over the last 4 years at The Training Box. Each workout starts with a body temp warmup meant to get your blood flowing. After that, you do some dynamic stretching to further warmup and get your joints and muscles ready for the work […]

25 Uses for Coconut Oil

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Paleo-eaters know how awesome coconut is–the oil, flesh, milk, flakes, shredded, hot, cold, and so on. Basically… Coconut is all grrrrreeeaaaatttttt! Well, apparently nature decided to make coconut good at everything, literally everything. You can eat it, and use it for a bajillion health and beauty applications. Check out these 25 uncommon uses for coconut oil… My favorite coconut […]